← Well Winter 2021

Black Bean Soup

Packed with protein and full of flavor

This hearty soup is a perfect for keeping cozy and warm on a snowy winter day. Black beans, carrots, celery, and seasonings are all simmered in. Bring out the delicious flavors with a splash of lime juice and spoonful of yogurt at serving.

Ingredients

• 2 tablespoons vegetable oil
• 1 Spanish onion
• 2 carrots (diced)
• 2 celery sticks (diced)
• 4 garlic cloves (peeled and minced)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 2 teaspoons chili powder (or more to taste)
• 3 cans 15.5 ounce low-sodium black beans (drained and rinsed in cold water, or use 6 cups cooked (dried) black beans)
• 8 cups water
• 1 cube low sodium chicken bouillon
• 1 lime (juiced)
• Plain low-fat yogurt (optional)

Instructions

1. Place a soup or stock pot on the stove over medium heat and when it’s hot, add the oil. Add an onion, carrots, celery, garlic, basil, oregano, and chili powder and cook about 10 minutes until the onion is soft.
2. Add the beans, water, and bouillon cube and raise the heat to high and bring to a boil. Turn the heat down to low and cook about 2 1/2 hours until the beans are very tender and the mixture is uniform in color.
3. If you want a pureed soup, set the soup aside to cool for about 20 minutes. Put 2 cups soup in a blender and put the top on, halfway (this will allow the soup to expand and any steam to escape) and blend until smooth. Transfer to a large container. Repeat using the rest of the soup.
4. Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt.
5. Serve right away or cover and refrigerate up to 5 days.
6. Garnish with lime slices, chopped fresh cilantro, basil leaves, or scallions.

Recipe courtesy of MyPlate, U.S. Department of Agriculture