Chipotle Black Bean Soup
Simmer up a spiced black bean soup packed with arthritis-friendly nutrients and almost no effort.
to prep and cook
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.
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