Prep Time: 10 minutes
Cook Time: 1 hour
Looking for healthy lunch ideas? Check out this black bean and vegetable soup recipe! This super simple recipe is great for your bod, plus it’s loaded with fiber and protein to keep you full all day long, and has a touch of spice to keep you warm through those blustery days.
You probably wouldn’t think of black beans when you think of superfoods, but just one cup has both 15 grams of protein and fiber. Anthocyanins, a type of antioxidants found in blueberries and other dark fruits and vegetables, give black beans their rich hue. Black beans also contain potassium, folate, vitamin B6, and iron. (Pro tip: I like to add lemon juice since vitamin C helps the absorption of iron from plant sources.)
Besides the star, this recipe also features healthy fats (avocado oil), vegetables (onions, carrots, tomatoes, and carrots), and a little bit of spice (chili powder). Did you know that chili powder contains capsaicin, a compound that helps reduce disease-causing inflammation?
With all of these health benefits, it’s time to throw it on the stove and meal-prep for a week worth of lunches, don’t you think? It’s also a great easy dinner idea! Freeze half and thaw the night before and you won’t have to worry about what to make for dinner the next day. Mix it up by tossing on a bit of salsa, a sprinkle of cheddar or cotija cheese, or a few slices of avocado.
In large saucepan or pot, heat oil over medium heat. Cook onions, carrots, and garlic, stirring occasionally until softened.
Add vegetable stock, chili powder, cumin, pepper, lemon juice and one can black beans. Bring to boil.
In food processor or blender, blend one can black beans and tomatoes. Add to pot.
Reduce heat, cover, and cook an additional 30 minutes, or until soup is thickened to your liking and vegetables are tender.
1 tablespoon avocado or vegetable oil
1 onion, chopped
3 garlic cloves, minced or crushed
2 carrots, chopped
1 teaspoon chili powder
1 teaspoon ground cumin
3 cups vegetable stock
1 tablespoons lemon juice, or juice from one lemon
2 (15 ounce) cans black beans, rinsed and drained
1 (15 ounce) can corn
4 teaspoon pepper
1 (14.5 ounce) can diced tomatoes