Welcome back to VA Healthy Teaching Kitchen (HTK), a program designed to empower Veterans to improve their health through nutrition education and hands-on cooking classes. Eating healthy offers a wealth of benefits for your body and mind. A balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats fuels your energy levels, strengthens your immune system, and supports optimal body function. By fostering lifelong healthy eating habits, the HTK supports #Veterans in achieving their wellness goals and enhancing their overall quality of life.
Zesty Black Bean Soup is a flavorful and hearty dish that combines the earthy richness of black beans with vibrant spices and fresh ingredients. Bursting with zesty notes of cumin, chili, and lime, this soup is both comforting and invigorating. It’s a perfect choice for a nutritious meal, packed with protein, fiber, and bold flavors. Serve it with a dollop of Greek yogurt for an irresistible, satisfying experience.
Zesty Black Bean Soup
Prep: 5 minutes | Cook: 10 minutes | Total: 15 minutes Yield: 6 servings | Serving Size: 1 cup
Ingredients
3 (15-ounce) cans no-salt-added black beans, drained and rinsed
2 cups (16 ounces) low-sodium vegetable broth
1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
1 teaspoon ground cumin
1 teaspoon onion powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1-2 tablespoons lime juice, to taste (about 1⁄2-1 lime)
6 tablespoons nonfat plain Greek yogurt, divided
2 tablespoons sliced scallion (green onion), divided
Recipe Notes
1. In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
2. Transfer the mixture to a medium saucepan and place over medium heat.
3. Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have melded, about 5-10 minutes, stirring occasionally.
4. Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt, 1⁄2 tablespoon of the scallion.
5. Serve warm, adjusting the flavor with additional lime juice as desired.
•For a chunkier texture, set some of the canned beans aside and keep them whole, then stir them in at the end of cooking.
Nutrition Facts Per Serving: Calories: 220 | Total Fat: 1 g | Saturated Fat: 0 g Sodium: 80 mg | Total Carbohydrate: 43 g | Dietary Fiber: 12 g | Protein: 15 g
For more recipes, please visit www.nutrition.va.gov
Author: U.S. Dept. of Veterans Affairs
Go to Source
News post in January 30, 2025, 3:05 am.
Visit Our Sponsor’s:
News Post In – News
