Spicy Black Bean and Corn Soup

Kcal: 400
P: 18
C: 50
Fiber: 16

Black beans (cooked): 300g (1.5 cups), Corn kernels (fresh or frozen): 150g (1 cup), Bell pepper (red): 100g (1 medium, diced), Onion: 100g (1 medium, diced), Garlic: 9g (3 cloves, minced), Jalapeño: 15g (1 small, seeded and minced), Tomatoes (canned, diced): 200g (1 cup), Vegetable broth (low-sodium): 750ml (3 cups), Cumin: 3g (1.5 tsp), Chili powder: 3g (1.5 tsp), Oregano: 2g (1 tsp, dried), Lime juice: 15ml (1 tbsp), Cilantro: 10g (2 tbsp, fresh, chopped), Avocado: 50g (1/3 medium), Greek yogurt (low-fat): 30g (2 tbsp), Olive oil: 15ml (1 tbsp), Tortilla chips (baked): 15g (about 8 small), Black 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 15ml olive oil in a large pot over medium heat. Add 100g diced onion, 100g diced bell pepper, and 15g minced jalapeño. Cook for 5-7 minutes until softened. 2. Add 9g minced garlic and cook for 30 seconds until fragrant. 3. Add 3g cumin, 3g chili powder, and 2g oregano. Cook for 1 minute. 4. Add 300g black beans, 150g corn kernels, 200g diced tomatoes, and 750ml vegetable broth. 5. Bring to a boil, then reduce heat and simmer for 15-20 minutes. 6. Using an immersion blender, partially blend the soup, leaving some texture. 7. Stir in 15ml lime juice. 8. Serve garnished with 10g chopped cilantro, 50g diced avocado, 30g Greek yogurt, and 15g baked tortilla chips on the side.

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