Maui Black Bean Soup

Category: Soups

Serves: 8

Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 ribs celery, trimmed and coarsely chopped
  • 1 fat carrot, peeled and chopped
  • 1 small purple onion, peeled and chopped
  • 1 red pepper, seeded and deveined, chopped
  • 2 cloves garlic passed through a garlic press
  • 1 tsp dried cumin
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp chili powder
  • 4 cups low-sodium chicken or vegetable stock
  • 2 (15 oz) cans black beans
  • 1 (15 oz) can diced tomatoes
  • 1 cup corn kernels
  • Sea salt and fresh ground black pepper
 

Directions

  1. In large skillet, heat olive oil over medium heat. Add celery, carrot, onion and bell peppers. Sauté until onion becomes translucent, about 8 minutes. Add garlic and spices. Cook another 2 minutes.
  2. Add stock or cooking liquid of your choice, beans and tomatoes. Bring mixture to a boil and then reduce heat. Cover and let simmer for about 20 minutes. Using a hand-held blender, purée soup to desired consistency. Add corn and let simmer for 5 minutes. Season with salt and pepper. Serve hot.
 

Nutrition Facts

Calories 178, Protein 9g, Carbohydrates 26g, Fiber 8g, Sugar 6g, Fat 4g, Sodium 597mg

About EB Nutrition
EB Nutrition was founded by Elizabeth Blumberg, RD, LDN, CPT in June of 2003. Elizabeth earned her degree in Clinical Nutrition and Food Science from Auburn University in 1996. For the past 20 years, she has been working in the Washington, D.C./Metro area as a registered dietitian, nutrition consultant, professional speaker, and fitness enthusiast. She has been featured on NBC4, named in Washingtonian Magazine as one of the top dietitians in the DC-metropolitan area, and featured in People Magazine.
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