Smarty Cooking School: Hearty Black Bean, Corn and Tomato Soup

By Kristen Bunich, theintuitivedietitian.com

The morning temperatures are dropping into the 50s in the Carolinas and that is reason enough to pull out the soup recipes.  I love soup! They make for quick meals, kitchens filled with inviting aromas and amazing lunch leftovers.

This recipe is a favorite in the Bunich house.  As a long-time vegetarian, I am always on the hunt for nutrient-dense, fiber- and protein-filled meals.  This soup is packed with hearty nutrients and tastes like comfort.  It is one of the few vegetarian meals my ‘meat and potatoes’ husband enjoys and feels satisfied eating. The spices are adaptable (we are a no-jalapeno-needed house) and the topping ideas are plentiful.

I know this meal speaks to my comfort and seasonal desires, but let’s look at it from my dietitian perspective.  What I like the most about this meal is the amount of fiber (you’re welcome gut health!)  The fiber and the protein in this soup will really keep you full.  Carbohydrate isn’t a bad word to this dietitian!  The carbohydrates in this soup are complex, they will take some time for your body to digest and some carbohydrate (like the fiber) will pass through undigested.  The meal as a whole could use a little fat and that’s where some cheese, whole fat sour cream or fresh fruit with fresh whipped cream could balance everything out. And it is packed with a good amount of micronutrients like potassium, iron and calcium.

I can’t wait to hear what you think of this soup and how you make it your own.

Hearty Black Bean, Corn and Tomato Soup

Yields about eight one-cup servings.  Recipe adapted from Food and Wine.

Ingredients:

1 Tbsp olive oil

1 white onion, diced

1 jalapeno pepper, ribbed and seeds removed, minced

3 garlic cloves, minced

½ tsp ground cumin

1 tsp chili powder

2 (15 oz.) cans black beans, rinsed and drained

2 cups vegetable stock

1 (14.5 oz.) can petite diced tomatoes, with juice

1 bag (10 oz.) frozen corn

½ tsp sea salt (or to taste)

Ground black pepper, to taste

Directions

– In a large stock pot, heat the olive oil.  Sauté the onion over medium heat until soft (3-4 minutes.)  Add the minced jalapeno, minced garlic, cumin, and chili powder.  Cook together for a couple of minutes being mindful to not let it burn.

– Stir in the drained beans and the vegetable stock. Add the canned tomatoes with their juice and the frozen corn.

– Allow the soup to come to a boil and then simmer for 15-20 minutes or until it thickens a bit.

– Add salt and pepper to taste (optional).

Topping ideas: Top off your soup or eat as is! Try fresh cilantro, diced avocado, fresh lime juice, crumbled tortilla strips, or a dollop of whole fat sour cream.

Nutrition Information:

– 1 serving (1 cup soup) 160 calories, 3 gm fat, 0.4gm saturated fat, 25 gm carbohydrate, 7.5 gm fiber, 17.5 gm net carbohydrate, 15 gm protein.

– Need to limit your carbohydrate intake but not your nutrients? Cut out the corn in this recipe.

– 122 calories per serving, 19.5gm carbohydrate, 7gm fiber, 12.5gm net carbohydrate, 7gm protein.

Kristen is the registered dietitian and owner of The Intuitive Dietitian in Charlotte.  She specializes in helping clients get in tune with their body’s natural hunger, fullness and weight.  In her practice, she sees many women facing hormone irregularities or frustrations from chronic dieting.