Black Bean Tex-Mex Soup

Black beans like most legumes are an incredible source of protein, fibre and folate. 1 cup of cooked black bean will give you roughly 15g of protein, 15g of fibre, 20% of your daily iron needs and a hefty amount of magnesium and manganese. They are great for anyone who may experience a shift in blood sugar after eating because they are a low-glycemic food. Tip to reduce bloating from beans: purchase dried beans, allow them to soak for many hours or over night and boil them. This will help your body breakdown the bean :)


Makes 5-6 servings

Ingredients:

4 cups cooked beans (canned or boiled)

3-4 cups vegetable stock (will depend on your consistency preference)

1 cup cooked rice (optional)

1 yellow onion, chopped

4 cloves of garlic, mined

1 cup mushrooms, chopped

1 red pepper, chopped

1/2 cup of corn (fresh or frozen)

2 tbsp chili powder

1 tbsp oil

1 tbsp turmeric

1-2 tsp cayenne pepper (choose your spice level)

1 tsp salt & pepper


Method:

In a saucepan, add oil and cook up onions and garlic. Add in mushrooms, allow to cook until mushrooms are tender. Add in pepper.


To your veggie mix add your spices, then 3 cups of veggie stock. Stir to combine. Add 3 cups of black beans. Option to keep 1 cup aside to add back in later or add all for 4 cups to blend.


Add the contents of your pot to a blender, and blend.


Place back in the pot, add your corn, rice and leftover black beans. Add in more stock if you'd like to thin it out.


Serve with tortilla chips, jalapenos, salsa and or some avocado on-top!


Enjoy! Keeps well in the fridge for up to 5 days.

Ottawa, Ontario

info@plantforwardnutrition.com
Tel: 613-218-2717

Emily Manuel, B.A, RHN, CYT
 

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