Chipotle Black Bean Soup
Simmer up a spiced black bean soup packed with arthritis-friendly nutrients and almost no effort.
There’s almost nothing more nourishing than a piping hot bowl of soup. And when your soup is packed with arthritis-friendly fiber, protein, calcium, potassium and antioxidants from one simple can of black beans it’s even better. Other key ingredients like onion and carrots also provide inflammation-reducing nutrients that are great for people with conditions like rheumatoid arthritis (RA).
To make this recipe you will need a knife for chopping, a large pot and either an immersion blender, food processor or standard blender.
Nutrition information (per serving)*: Total Fat (5.8g); Carbohydrates (56g); Sodium (1,039mg); Sugar (3g); Fiber (6g); Cholesterol (0mg); Protein (19g)
1/2 small yellow onion, chopped
2 tsp. olive oil
1 15 oz can black beans, drained and rinsed
1 garlic clove, minced
2 cups broth, low-sodium chicken or vegetable
1/4-1/2 tsp. chipotle chili powder
Handful of baby carrots
Salt and pepper, to taste
1. Cook Onions
Sauté 1/2 small yellow onion (chopped) in 2 tsp. olive oil over medium-low heat until soft.
2. Add the Rest of the Ingredients
Add beans, 1 smashed garlic clove, 2 cups chicken or vegetable broth, 1/4 to 1/2 tsp. chipotle chili powder (to taste) and a handful of baby carrots.
3. Simmer and Puree
Simmer 10 minutes, or until carrots are soft, and then puree.
4. Season and Serve
Season with salt and pepper and serve.
- Canned foods like black beans often include extra salt to act as a preservative so opt for low-sodium varieties or use fresh ingredients in your recipes whenever possible.
- Bright orange vegetables like carrots get their distinctive color from carotenoids like beta-cryptoxanthin. Some research suggests eating more foods rich in beta-cryptoxanthin could reduce your risk of developing RA and other inflammatory conditions.
- Onions are members of the allium family, which are rich in a type of antioxidant called quercetin. Researchers are studying quercetin for its potential ability to relieve inflammation in conditions like RA.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
Stay in the Know. Live in the Yes.
Join the Live Yes! Arthritis Network. Tell us a little about yourself and you will receive emails packed with the latest information and resources to live your best life and connect with others.