black beans, tomatoes, onions, red pepper- Black Bean Soup- anti-cancer recipes- cook for your life

Black Bean Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

Since living in the US, I’ve come to love food with TexMex or Southwestern flavors. Because of this, black beans have become a staple in my pantry. I’ve found that if I keep them...


Ingredients

  • ⅓ cup olive oil
  • 1½ teaspoons whole cumin seeds
  • 1 medium onion, chopped
  • 1 medium poblano pepper, seeds removed and diced
  • 1 medium red pepper, seeds removed and diced
  • 1 large beefsteak tomato, chopped (see Ann’s Tips)
  • 4 whole cloves garlic
  • Salt, to tast
  • 2 tablespoons chopped fresh oregano, plus more for garnish
  • 1 can black beans, rinsed and drained
  • Yogurt, for garnish
  • Tortilla Chips, for garnish

Nutrition Facts

Calories

301 cals

Fat

19 g

Saturated Fat

3 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

13 g

Carbohydrates

28 g

Sugar

4 g

Fiber

10 g

Protein

8 g

Sodium

558 mg

Directions

  1. Heat the olive oil in a heavy bottomed stockpot, over medium heat. Add the cumin seeds and cook for 10 seconds. Add the onions, poblano, red pepper, and a generous pinch of salt. Cook stirring occasionally, until the onion is translucent and beginning to lightly brown, about 15 minutes.
  2. Add the tomato, whole garlic cloves and oregano. Let cook for 5 minutes. Add the black beans (reserving and setting aside ½ cup), and 2 cups of water. Bring to a boil, then simmer for 15 minutes.
  3. Puree the soup, then add in the reserved ½ cup of whole beans. Heat through, taste for seasonings and simmer until ready to serve. Top with a dollop of yogurt, tortilla chips and fresh oregano.

Chef Tips

Dark green poblano peppers are slightly spicy. They can be found in many supermarkets and in Hispanic markets. If you can’t find poblano peppers, use either 1 medium jalapeño, or if you don’t like spice, use a green cubanelle orItalian frying pepper instead.

In wintertime, instead of fresh beefsteak tomato use 1 cup of canned diced tomatoes instead.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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