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13
Black Bean Soup
This soup gets its rich texture from not rinsing
the beans; the starchy liquid from the can is
used to thicken the soup.
Makes about 6 cups
1 tablespoon olive oil
2 garlic cloves, finely chopped
½ medium onion, finely chopped
1 jalapeño, seeded and finely chopped
1 red bell pepper, finely chopped
1¼ teaspoons kosher salt, divided
1 bay leaf
1 teaspoon ground cumin
3 cans (15 ounces each) black beans,
not drained
1 cup chicken broth, low sodium
1 teaspoon red wine vinegar
Crème fraîche or plain, whole-milk
yogurt for serving
Cilantro, chopped, for serving
Tortilla chips for serving
1. Put the oil in a stockpot set over medium
heat. Once the oil is hot, add the chopped
vegetables and sauté until soft, about 5 to 7
minutes.
2. Add ¾ teaspoon of the salt, bay leaf, and
cumin. Cook, while stirring, until nicely
fragrant, about 1 minute.
3. Add the beans (with liquid from cans) and the
broth. Simmer, partially covered, until all the
ingredients are tender and the flavors have
melded, about 20 to 25 minutes. Discard the
bay leaf.
4. Remove soup from the heat. Use hand
blender to blend until very smooth, about
1 minute in total. Add remaining salt and
vinegar; blend an additional 10 to 15 seconds
to incorporate.
5. Taste and adjust seasoning as desired.
6. Serve, topping with a dollop of crème fraîche,
a pinch of the chopped cilantro and tortilla
chips
Nutritional information per serving (1 cup):
Calories 288 (13% from fat) • carb. 47g • pro. 18g
• fat 4g • sat. fat 1g • chol. 0mg • sod. 589mg
• calc. 63mg • fiber 17g
Curried Coconut and Butternut
Squash Soup
The rich and bright flavors of this soup provide
some sunshine on a cold winter’s day.
Makes about 6 cups
1 tablespoon ghee or butter
1 small onion, finely chopped
1 small jalapeño, seeded and finely
chopped
1 ½-inch piece ginger, peeled and finely
chopped
1 garlic clove, finely chopped
1 tablespoon curry powder
¼ teaspoon kosher salt
4 cups butternut squash, cut into 1-inch
cubes (about 2 pounds of squash)
1 can (13.5 ounces) coconut milk
2 cups chicken broth, may use low
sodium
1. Put the ghee or butter into a large saucepan
over medium/medium-low heat. Once the
ghee/butter is hot, add the onion, jalapeño,
ginger and garlic with the curry powder and
salt. Heat until soft and fragrant, about 5
minutes.
2. Stir in the butternut squash to coat evenly
with the spices.
3. Add the coconut milk and broth. Increase
the heat so the liquid comes to a boil. Once
boiling, reduce heat to maintain a steady
simmer. When squash is soft, approximately
20 minutes, use hand blender to blend soup
until completely smooth.
4. Taste and adjust seasoning accordingly.
Nutritional information per serving (1 cup):
Calories 293 (68% from fat) • carb. 20g • pro. 3g
• fat 22g • sat. fat 17g • chol. 8mg • sod. 105mg
• calc. 114mg • fiber 4g
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