Monday, 28 September 2015

Black Bean Pico de Gallo Soup

Thank you to the two gym members who brought me vegetables from their gardens this week! I received a variety of tomatoes, jalapenos, zucchini and eggplant. This meal was inspired by a recipe my friend Steve sent me, and it just so happened to include so many of the fresh vegetables I received.

You'll need either an immersion blender to use inside the pot, or you can transfer the soup to a blender.

You can use canned diced tomatoes if you don't have fresh tomatoes on hand. You can add pre-cooked diced chicken to this recipe when you add the beans and corn, or you can keep it vegetarian. The nutrition information is based on the vegetarian version. We served this as a side to grilled chicken legs.

Serves 6

Ingredients

1 tbsp canola oil
1/2 red onion, diced
2 cloves garlic, minced
2 tsp ground cumin
1/2 tsp ancho chili powder
1/2 tsp crushed chili flakes
1 tbsp fresh cilantro
3 medium tomatoes, diced
3 cups no salt added vegetable broth (or chicken broth)
1 tbsp lime juice
19oz can black beans, drained
3/4 cup frozen corn

Toppings:
3/4 cup shredded Mexican cheese blend
1 avocado, sliced

Directions

Heat the canola oil over medium heat in a large pot. Add the chopped onions and garlic, and cook until the onions are translucent. Stir in the spices, lime juice and jalapeƱo, and cook for two minutes, stirring occasionally. Add the tomatoes and cilantro, stir, then shut off the heat.

Use an immersion blender to blend until smooth (or allow to cool, then transfer to a blender and blend until smooth).

Add broth to the pot and bring to a boil. Add the blended soup back in to the pot and stir well. Add the black beans and corn and heat through.

Top soup with shredded cheese and sliced avocado.

Nutrition (including toppings)

Calories 371
Fat 15.3g
Saturated fat 5.2g
Carbohydrates 43.0g
Fibre 11.4g
Sugars 4.9g
Protein 18.5g

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