Imagine a soup that is fast, easy, gives new meaning to the word “delicious” and contains food ingredients that are linked to a lower risk of belly fat, such as whole grains, beans, healthy fats, peppers and flavonoid-rich fruits and vegetables. Does it get any better? I don’t think so. I hope you love this soup as much as I do!
2 tsp (10 mL) extra virgin olive oil
1 small red onion, chopped
1 red pepper, chopped
1/4 cup (50 mL) dried cranberries
4 cloves garlic, minced
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
3/4 tsp (4 mL) each salt and pepper
8 cups (2 L) low sodium vegetable broth
1 can (14 oz/398 mL) diced tomatoes (no salt added)
2 cans (14 oz/398 mL each) black beans (no salt added), drained and rinsed
2 cups (500 mL) whole grain pasta (such as, Catelli Healthy Harvest Whole Grain Bows)
1 cup (250 mL) corn kernels, thawed
4 cups (1 L) lightly packed baby spinach
2 jalapeno peppers, seeded and chopped
1 lime, zested and juiced (approx.)
Chopped fresh coriander (optional)
- Heat the olive oil in a large pot over medium-high heat. Add the onion and red pepper. Sauté for 2 to 3 minutes or until softened.
- Add the cranberries, garlic, chili powder, cumin, salt and pepper. Cook, stirring, for 1 minute. Stir in 6 cups (1.5 L) broth and the tomatoes; bring to a boil.
- Stir in the beans, pasta and corn. Boil gently, partially covered and stirring occasionally, for 12 minutes or until pasta is tender.
- Stir in the remaining broth, the spinach, jalapeno peppers, lime zest and juice; remove from the heat. (Add extra broth and lime juice to adjust consistency and acidity to taste if desired). Garnish with fresh coriander (if using).
Please note: Leftover soup is great to pack for lunch at the office the next day. For those who love spicy foods, increase the number of jalapeno peppers or stir in the seeds as well.
Per serving (about 1 1/3 cups/325 mL): 234 calories, 2 g fat, 0 g saturated fat, 43 g carbohydrates, 10 g sugars, 10 g fibre, 10 g protein, 396 mg sodium.