Spicy Black Bean Soup
Soup is a warm and comforting meal on cold days. This Spicy Black Bean Soup has a wonderful texture, and the cilantro adds freshness to this spicy dish.
2 Tbsp (30 mL) extra virgin olive oil
1 Tbsp (15 mL) finely diced jalapeño peppers
1/4 cup (60 mL) diced onion
1/4 cup (60 mL) diced carrot
1/4 cup (60 mL) diced red pepper
1/4 cup (60 mL) diced celery
3 cloves garlic, diced
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground chili powder
1 can (540 mL) black beans
1 cup (250 mL) corn kernels, cooked or canned
3 cups (750 mL) low-sodium vegetable stock
1 cup (250 mL) diced tomatoes
1 lime, juiced
Handful cilantro, diced
For ease I use canned black beans in this recipe, but if you have time, buy dried black beans and soak them overnight, and then add them to the soup. Jalapeño peppers add a nice heat to this soup, but skip them if you don’t like things too spicy.
In a heavy stock pot over medium heat, add olive oil, jalapeño peppers, onions, carrots, red peppers, celery and garlic, and sauté gently until carrots soften. Add cumin, chili powder, beans, corn, vegetable stock and tomatoes, and simmer for 10 minutes. Remove 1 cup (250 mL) of mixture and whir in blender, then return to pot. Add lime juice and cilantro, and season to taste with salt and pepper.
Serves four. Per serving: 625 calories, 33 g protein, 10 g fat (2 g saturated fat), 108 g carbohydrates, 25 g fibre, 0 mg cholesterol, 62 mg sodium