Smoky Black Bean Soup

This Smoky Black Bean Soup from Mr. Gavin Pritchard, RD, CDE, CD-N, Dietician-Chef, Population Health and Prevention, Stamford Hospital, is not only delicious and a wonderfully warm treat in the winter weather, it is designed specifically to be healthy yet flavorful. The dish incorporates vegetables from across the color spectrum, which contain a lot of nutrients that are great for your body. This recipe serves 4 but can be doubled or halved according to your needs.

Did you know beans are the only food that hasn't gone up in price over the past four years? Additionally, they are a low-fat, cholesterol-free source of many vitamins and nutrients, complex carbs, and fiber. They give this soup it's hearty texture without introducing excessive calories.

What you need:

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 1 medium red bell pepper, seeded, chopped
  • 1 medium green bell pepper, seeded, chopped
  • 1 medium carrot, peeled, dices
  • 1/2 cup celery
  • 2 cloves garlic, peeled, chopped
  • 1/2 cup scallion, green and white parts, chopped
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 2 14.5 oz cans black beans, rinsed, drained
  • 4 cups fat-free/low-sodium chicken or vegetable broth
  • 2 teaspoons finely chopped chipotle chiles in adobo sauce (optional)
  • 1 14.5 oz can fire roasted tomatoes, drained
  • 1 tablespoon fresh lime juice
  • 1 tablespoon fresh cilantro
  • 1/4 teaspoon coarse salt (optional)
  • 1/2 cup fat-free plain Greek yogurt or non-fat sour cream

To Prepare:

1. Heat the oil in a large soup pot over medium heat. Add the onions, peppers, celery, and carrot. Reduce the heat to medium-low and cook, stirring until golden-colored, approximately 6 minutes.

2. Add the garlic, scallion, cumin, and oregano, and stir. Cook for another minute. Add the black beans, broth, tomatoes, and chiles, and heat to a boil. Reduce the heat to low. Cook another 10 minutes, stirring occasionally. Remove from the heat.

3. Add the lime juice, cilantro, and salt.

4. If a thicker soup is desired, cool slightly, then transfer about half of the mixture into a blender or food processor and puree. Stir the puree back into the remaining soup in the pot.

5. Serve topped with the yogurt or sour cream.

Connect With Us

see the latest from Fleet Feet Stamford