Healthy Black Bean Soup Recipe Video
Ingredients
| Olive oil | 3 Tablespoon | |
| Garlic | 3 Clove (15 gm), mince | |
| Onions | 1 1⁄4 Cup (20 tbs), chop | |
| Celery | 1 1⁄4 Cup (20 tbs), chop | |
| Canned black beans | 60 Ounce (4, 15-ounces cans) | |
| Frozen veggies | 1 Pound (Corn, Peas, Carrots) | |
| Crushed tomatoes | 28 Ounce | |
| Banana peppers | 2 Medium, chop | |
| Jalapeno peppers | 1 1⁄2 Medium, chop | |
| Spinach | 3 Bunch (300 gm) | |
| Fresh cilantro | 2 Tablespoon | |
| Lime juice | 1⁄2 Medium | |
| Cooked rice | 4 Cup (64 tbs) |
Nutrition Facts
Serving size
Calories 423 Calories from Fat 56
% Daily Value*
Total Fat 6 g9.8%
Saturated Fat 0.92 g4.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 972.7 mg40.5%
Total Carbohydrates 74 g24.6%
Dietary Fiber 14.5 g57.9%
Sugars 6.3 g
Protein 18 g35.1%
Vitamin A 105% Vitamin C 61.9%
Calcium 37.4% Iron 31.5%
*Based on a 2000 Calorie diet
Things You Will Need
Stock potFrying pan
Bullet mixer
Directions
1. Mince the garlic, chop onion, celery, banana peppers and jalapeno peppers.
MAKING
2. In a pot pour olive oil and sauté the onions and celery until the onions is translucent.
3. Add garlic and stir for 1 minute, add banana peppers, jalapenos, black beans, corn, and tomatoes, into a large soup pot.
4. Bring to a boil, then reduce the heat and simmer for 30 minutes.
5. In the meantime sauté the spinach in a pan until spinach is wilted.
6. Puree the cooked green with lime juice in a food processor.
7. Add blended greens to the soup and stir well.
8. Once the soup has finished simmering, mix in the precooked rice.
SERVING
9. Serve the black bean soup hot.
Chef
