Eat Well

Nutrition Information per serving:

Servings per recipe: 6

Serving size: 1 cup

Calories : 310

Protein: 17.7g

Carbohydrate: 60.2g

Fat: 1.3g

Sodium: 102mg

Fiber: 21.6g

Calcium : 174mg

Iron: 7.8mg

Ingredients

16 oz. dry black beans (1 lb. bag)

1 yellow onion, diced

7 cloves garlic, chopped

1 poblano pepper, diced

¾ cup celery, diced

1 ½ cups fresh tomatoes, diced or 1 (14.5 oz.) can diced tomatoes

2 tablespoons chili powder

32 oz. low-sodium vegetable broth (4 cups)

2 cups of water

2 jalapeños without seeds, diced (optional)

Juice of 1 lime

Salt to taste

WIC Tip: Blend only half of the soup for a chunkier version of this dish.

Preparation

1. Rinse beans in running water and remove any debris.
2. Soak beans overnight, then rinse again.
3. Combine and mix all ingredients in a slow cooker or large pot.
4. f you are using a slow cooker, set to low and cook for 6-9 hours until beans are tender. If you are cooking on the stove, cook on a low-boil for about 2 hours.
5. Transfer to a blender and blend on medium speed until combined. Blend in batches if needed, and be careful not to overfill the blender.
6. Pour into serving bowls. Top with optional garnishes like cheese, avocado, jalapeños, cilantro and sour cream.

Image and Recipe credit to TexasWIC.org