Black Bean and Vegetable Soup with Lime Crema

Kcal: 350
P: 18
F: 12
C: 50
Fiber: 18

Black beans (canned, drained): 150g (3/4 cup), 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), Vegetable broth (low-sodium): 240ml (1 cup), Cumin: 2g (1/2 tsp), Oregano (dried): 1g (1/4 tsp), Chili powder: 2g (1/2 tsp), Olive oil: 5ml (1 tsp), Greek yogurt (plain, low-fat): 30g (2 tbsp), Lime juice: 10ml (2 tsp), Lime zest: 2g (1/2 tsp), Avocado: 30g (1/4 medium, diced), Cilantro (fresh): 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

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 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 3. Add 6g minced garlic and cook for 30 seconds. 4. Add 2g cumin, 1g oregano, 2g chili powder, 1g salt, and 1g black pepper. Stir for 30 seconds until fragrant. 5. Add 100g diced tomatoes, 30g corn, 150g black beans, and 240ml vegetable broth. 6. Bring to a simmer and cook for 15-20 minutes. 7. Meanwhile, in a small bowl, combine 30g Greek yogurt, 5ml lime juice, and 2g lime zest to make the lime crema. 8. Serve the soup topped with the lime crema, 30g diced avocado, 5g chopped cilantro, and remaining 5ml lime juice.

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