This recipe from my friend Lynne has become a year-round favorite because it’s so healthy and simple—most of the ingredients are always in my pantry (be sure to look for BPA-free cans). Prep tips: If you’re not vegan, feel free to use homemade chicken stock, include leftover cooked ham or chicken, and top with cheddar cheese or sour cream. Serving tip: Great with cornbread muffins.
Pantry-Ready Black-Bean Soup
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Ingredients
- 1 teaspoon olive oil
- 1 medium red or green bell pepper
- 2 teaspoons chopped garlic bottled is fine
- 1 14-ounce can chopped tomatoes with juice
- 1 4-ounce can chopped green chiles
- 1 cup frozen corn kernels
- 1 tablespoon dried thyme
- 2 cups low-sodium vegetable broth homemade is best
- 4 16-ounce cans black beans rinsed and drained
Instructions
- In a large pot over medium heat, combine olive oil, bell pepper, and garlic. Sauté for a few minutes until tender (don’t let garlic brown).
- Add all remaining ingredients and bring to a boil. Reduce heat and simmer 10 minutes. Purée 2 cups of the mixture in a blender; return to pot. Taste and adjust seasoning with salt or more spices. Heat through and serve.
Recipe Notes
Nutrition Facts
Pantry-Ready Black-Bean Soup
Amount Per Serving
Calories 455
% Daily Value*
Sodium 596mg
25%
Total Carbohydrates 86g
29%
Dietary Fiber 21g
84%
Protein 24g
48%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 455 cal, 4% fat cal, 2g fat, 0g sat fat, 0mg chol, 24g protein, 86g carb, 21g fiber, 596mg sodium
