Black Bean and Vegetable Soup with Lime Crema

Kcal: 400 |

P: 18 |

F: 8 |

C: 70 |

Fiber: 18

Ingredients

Black beans (canned, drained): 150g (3/4 cup), Red potatoo 100g (1/2 medium, diced), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Tomatoes (canned, diced): 100g (1/2 cup), Corn (frozen): 30g (1/4 cup), Water: 300ml (1 1/4 cup), Cumin: 1g (1/4 tsp), Turmeric 1g (1/4 tsp), Oregano (dried): 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Greek yogurt (plain, low-fat): 30g (2 tbsp), Lime juice: 5ml (1 tsp), Parsley (fresh): 5g (1 tbsp, chopped), Salt and Pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 100g diced red potato, 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 1g cumin, 1g oregano, 1g Turmeric, a pinch of salt, and black pepper. Stir for 30 seconds until fragrant. 5. Add 100g diced tomatoes, 30g corn, 150g black beans, and 300ml water. 6. Bring to a simmer and cook for 15-20 minutes. 7. Meanwhile, in a small bowl, combine 30g Greek yogurt and 5ml lime juice to make the lime crema. 8. Serve the soup topped with the lime crema, 5g chopped parsley.

Menopause Benefits

This Black Bean and Vegetable Soup is designed to provide comprehensive support for menopausal health through its nourishing blend of plant-based ingredients and vibrant flavours. Black beans serve as a robust source of protein and fibre, promoting digestive comfort and helping to maintain steady energy levels. Red potatoes add complex carbohydrates and potassium, which can support heart health and help regulate blood pressure. Carrots, celery, and onions create a classic aromatic base rich in antioxidants and phytonutrients, supporting immune function and skin vitality. Diced tomatoes and corn contribute additional fibre, vitamin C, and lycopene, a powerful antioxidant linked to cardiovascular wellness. Garlic, cumin, turmeric, and oregano infuse the stew with anti-inflammatory and immune-supportive compounds, while turmeric’s curcumin content may help ease joint discomfort and support cognitive health. A drizzle of olive oil provides heart-healthy fats, and a dollop of Greek yogurt adds creaminess along with probiotics for gut health and protein for muscle maintenance. Lime juice brightens the flavours and enhances iron absorption, while fresh parsley offers vitamin K and a refreshing herbal finish. Altogether, this fibre-rich, nutrient-dense stew supports bone health, stable energy, and digestive wellness, making it a comforting and satisfying choice for women during menopause.

Recipe Gallery

Where Science Supports Women’s Health

HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.