Nutrition Information per serving:
| Servings per recipe |
6 |
| Serving size |
1 cup |
| WIC Food Count |
8 |
| Calories |
310 |
| Protein |
17.7g |
| Carbohydrate |
60.2g |
| Fat |
1.3g |
| Sodium |
102mg |
| Fiber |
21.6g |
| Calcium |
174mg |
| Iron |
7.8mg |
How to Make
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
- Rinse beans in running water and remove any debris.
- Soak beans overnight, then rinse again.
- Combine and mix all ingredients in a slow cooker or large pot.
- 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.
- Transfer to a blender and blend on medium speed until combined. Blend in batches if needed, and be careful not to overfill the blender.
- Pour into serving bowls. Top with optional garnishes like cheese, avocado, jalapeños, cilantro and sour cream.