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Lunch | Dinner

Spicy Black Bean Soup

  • 10 Mins

    Prep Time

  • 30 Mins

    Cook Time

  • 6

    Servings

  • 351

    Calories

  • 7g

    Fat

  • 55g

    Carbs

  • 19g

    Protein

Recommended For:

Psoriatic Disease

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Ingredients

  • 2 Tbsp Extra Virgin Olive Oil
  • 2 Medium Yellow Onions, diced
  • 3 Celery Ribs, diced
  • 1 Large Carrot, peeled and diced
  • 6 Garlic Cloves, minced
  • 3 Tsp Cumin
  • ½ Tsp Red Pepper Flakes (use less if you prefer milder foods)
  • 4 (15 oz) Cans Black Beans, drained and rinsed
  • 4 Cups Low-Sodium Vegetable Broth
  • ¼ Cup Fresh Cilantro, chopped
  • Juice of 1 Lime
  • Salt and Pepper, to taste
  • Diced Avocado
  • Cilantro
  • Sour Cream
  • Tortilla Chips

What You’ll Need

  • Cutting Board

  • Knife

  • Vegetable Peeler

  • Large Stock Pot

  • Measuring Cup

  • Measuring Spoons

  • Blender or Immersion Blender

  • Kitchen Towel

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Cook Vegetables In a large stock pot, heat the oil over medium heat.Add the carrots, onions, celery, and a pinch of salt.Cook the vegetables, stirring occasionally, until soft, about 10 minutes.

  • 3.

    Simmer Soup Stir in the garlic, cumin, and red pepper flakes. Add the black beans and vegetable broth and bring to a simmer. Simmer soup until beans are tender, about 20 minutes.

  • 4.

    Puree Soup Once beans are tender, transfer about four cups of soup to a blender. Use a clean kitchen towel to cover the hole in the blender lid to allow steam to escape. Puree the soup until smooth. Return the pureed soup to the pot, stir in the cilantro, lime juice, and salt and pepper, to taste. An immersion blender can also be used to puree the soup in the pot.

  • 5.

    Garnish, Serve & Enjoy! Serve with your favorite toppings. Enjoy!

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from cookieandkate.com

Nourishment Notes

Black Beans

Black beans are a wonderful source of fiber, protein, and folate. Black beans may also help to lower inflammation, which is important for those with psoriatic disease.

PD Cooking Tips

  • Onion

    Purchase pre-chopped onion.

  • Garlic

    Purchase jarred, minced garlic.

  • Black Beans

    Use an electric can opener, instead of manual, to minimize hand strain.

  • Cilantro

    Use an herb stripper and scissors to cut fresh herbs.

  • Lime Juice

    Purchase bottled lime juice.

  • Make a Double Batch

    When energy levels are high, make a double batch and freeze. Soup will keep well for up to 3 months in the freezer.

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