SNAP-Ed NY - Black Bean Soup

black beans

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and higher in protein, while pinto beans are often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is nutritious, while canola oil is budget-friendly.

Wash your hands and work on a clean surface.

Wash and rinse the vegetables ahead of time.

Cut one onion in half to create a flat surface and chop it up.

Smash and chop four cloves of garlic.

Peel and chop two medium carrots that are about six inches long.

Chop two celery stalks.

Chop one apple into small pieces.

Rinse the black beans thoroughly.

Mash about half of the black beans with a fork to make a smooth base for the soup.

Add vegetable oil to a hot pan on medium heat.

Sauté the chopped onions, carrots, celery, and garlic for about five minutes.

Add 1 tablespoon of chili powder, 2 teaspoons of cumin, and a pinch of salt and pepper to the sautéed vegetables.

Stir occasionally to prevent the garlic from burning and until the onion looks clear.

Stir in the chopped apple, the unmashed black beans, and 1 cup of frozen corn.

Add the mashed black beans and 1 can of crushed tomatoes to the mixture.

Pour in 4 cups of vegetable broth and bring it to a boil.

Once boiling, reduce the heat to a simmer.

Add another tablespoon of chili powder, 2 more teaspoons of cumin, and another pinch of salt and pepper while it simmers.

Prepare optional toppings: chop 1/3 cup of fresh cilantro and add the juice of half a lime to 1 cup of fat-free Greek yogurt.

Squeeze the lime after rolling it to release the juice.

Serve the soup topped with the yogurt sauce and cilantro.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary