Eat Well Nov. 10. 2015
Soups

Hearty Black Bean and Corn Soup

Nov. 10. 2015
Soups
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

A hearty tomato based soup with sweet corn, black beans, diced zucchini, tomatoes, and topped with avocado, cilantro, and jalapeno.

Soup. Ah, soup is the one dish I think we universally love in the fall and winter, right? This is one of my favorite go-to’s and I am so happy to share this with you today in hopes you’ll create this in your kitchen later for a super easy and healthy lunch or dinner for your busy week!

Soup Simplified

One of my favorite combinations in the world of legumes and starchy vegetables is black beans + corn…or black beans, corn, and sweet potatoes. Anytime that I can whip up a large recipe of soup or stew that’ll last me the entire week, is one that I’ll always have on my list for Batch Cooking day. The black beans are a great source of fiber, protein, and minerals such as magnesium; the corn and zucchini furhter give a boost of fiber in the soup. To add more protein to this soup, you can cube organic tempeh, tofu, add in 3-4 tablespoons of hemp seeds per serving, chicken, grill shrimp- whatever YOU enjoy! Also, last week I shared the Best Corn Muffins….you guys, all I have to say is just PLEASE try these together. Break open a warm corn muffin, drizzle it with a little honey (or maple syrup), a pinch of sea salt, and dunk it in this soup- I promise you’ll thank me later. You can also serve this soup with Classic Cashew Cheese, KiteHill Cream Cheese, fresh cut chives, cilantro, diced red onion, sliced avocado, red pepper flakes, and sliced jalapeno for added kick!

Your Turn

What are your favorite soup toppings? Crunchy, salty, creamy, or all of the above? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!

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Can’t wait for you to try this combo!

xx McKel

The Recipe

Serves 8

Print

Ingredients:

2 tablespoons coconut oil

1 sweet onion, chopped

3 cloves garlic, diced

1, 15 ounce can organic diced tomato

1, 15 ounce can organic black beans, well rinsed

1 cup frozen organic sweet corn

1 large (about 1 cup) diced zucchini

3 cups vegetable stock

1/2 teaspoon sea salt, adjust to taste

1/4 teaspoon black pepper, adjust to taste

1/2 teaspoon ground cumin

Garnish options: fresh cilantro, sliced jalapeno, sliced avocado, red pepper flakes, fresh lime juice

Directions:

In a dutch oven or large pot, heat coconut oil, chopped onions and garlic and cook for 8-10 minutes or until soft and fragrant. Add sea salt, black pepper, and cumin while cooking the garlic and onions. Next add the diced zucchini, black beans, corn, tomatoes, and vegetable stock. Cook until the zucchini pieces are soft and tender, about 20 minutes.

To serve: serve hot with optional garnish toppings. Store in the fridge for up to a week or freeze for later in the freezer.

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