Kristi Whitley

Healthy Living

Citrusy Black Bean Soup

Serves: 4


1 1/2 cups dry black beans, soaked (see note)
6 cups water
1 medium onion, diced
4 cloves garlic, minced
1 medium green bell pepper, diced
3 cups shredded kale (tough stems removed)
1 1/2 cups diced tomatoes
1 tablespoon ground cumin
1/2 teaspoon chipotle chili powder or to taste
2 tablespoons lime juice
1/2 cup finely chopped orange
1 teaspoon orange zest (from an organic orange)
1/4 cup chopped cilantro


Place soaked, drained beans in a large pot with 6 cups of water. Bring to a boil, reduce heat and simmer covered for 1 hour or until beans are tender.

Remove 1 1/2 cups of the beans with a slotted spoon and 1 cup of liquid. Blend until smooth and return to the soup pot.

In a large skillet, heat 2-3 tablespoons of water and saute the onion, garlic and bell pepper until starting to soften. Add shredded kale and continue to cook, adding more water as needed, until kale is wilted and onion and pepper are tender.

Add mixture to the soup pot along with the diced tomatoes, cumin and chipotle chili powder. Simmer, uncovered for 15 minutes. Stir in lime juice, chopped orange, orange zest and cilantro.

Note: Soak beans overnight and then drain or to use the quick soak method, boil beans for 2-3 minutes, cover, let sit for 1 hour, then drain.
If you are in a hurry, canned beans may be substituted, use 4 1/2 cups or 3 (15 ounce) cans of beans and 4 cups of water and eliminate the first step of simmering the beans for one hour

Per Serving: CALORIES 325; PROTEIN 19g; CARBOHYDRATES 62g; TOTAL FAT 2g; SATURATED FAT 0.4g; SODIUM 54mg; FIBER 14.9g; BETA-CAROTENE 5120ug; VITAMIN C 110mg; CALCIUM 215mg; IRON 6mg; FOLATE 364ug; MAGNESIUM 168mg; ZINC 3.3mg; SELENIUM 3.5ug