Quick Black Bean Mexican Soup - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

Add the stock slowly as you’re making this soup. If you like more of a chili, only add enough liquid to cover the vegetables. If you prefer a thinner soup, add all of the stock. Avocado, sour cream, and hot sauce would make wonderful garnishes.

Tip: If you’ve got the time, this soup tastes even better made in a slow cooker. To modify, sauté your garlic and onion as directed and add all ingredients (except fresh cilantro) to your slow cooker. Cook on high for one hour then reduce the temperature to LOW for 2-4 hours. A long, low heat will help the flavors come together more fully.

Ingredients

  • 1 Tbsp. olive oil
  • 1 cup chopped onion
  • 4 cloves garlic, minced
  • 1 (15 oz.) can no-salt added diced tomatoes, not drained
  • 4 cups cooked black beans
  • 4 med. red potatoes, cubed
  • 1 (15 oz.) can no-salt added corn, drained
  • 4 cups low-sodium vegetable stock
  • ½ cup fresh cilantro, chopped
  • 1 Tbsp. cumin
  • Juice of 2 limes

Directions

  1. Heat olive oil in large pot over medium-high heat. Sauté the onion and garlic until soft (2-3 minutes).
  2. Add tomatoes and their liquid, beans, potatoes, corn, and stock. Bring to boil; reduce heat to medium-low. Simmer, covered until potatoes are soft (20 minutes).
  3. Add cilantro, cumin, and lime. Stir well and cook to combine flavors (10-15 minutes).
  4. Serve hot and garnish with extra cilantro.
Nutritional analysis per serving: Calories 265; Total Fat 3g (4% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 180mg (8% DV); Total Carbohydrate 48g (17% DV); Dietary Fiber 13.5g (47% DV); Total Sugars 4g; Includes 0g Added Sugars (0% DV); Protein 13g; Vitamin D 0% DV; Calcium 8% DV; Iron 20% DV; Potassium 20% DV; Molybdenum 190% DV; Copper 40% DV; Manganese 30% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/quick-black-bean-mexican-soup/
© 2020 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796