Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan
SERVES 6
PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
This protein-packed soup is full of fiber and flavor. Eat to Beat Disease
generally recommends a lower saturated fat intake, so I use light coconut milk. Feel free to use full-fat coconut milk if you prefer. You can easily reduce or eliminate the spices in this recipe for a milder soup.
2 tablespoons coconut oil
½ yellow onion, diced
3 garlic cloves, minced
2½ cups water
1 (14-ounce) can light coconut milk
1 jalapeño, diced
¼ teaspoon ground allspice
2 teaspoons ground cumin
½ teaspoon chili powder
1 teaspoon salt
3 (15½-ounce) cans black beans, drained and rinsed
Juice of 1 medium lime
¼ cup unsweetened shredded coconut flakes
¼ cup chopped fresh cilantro
Bioactive ingredients:
onion, garlic, chile, cumin, beans
1.
In a large stockpot, heat the oil over medium-high heat.
2.
Add the onion, and cook, stirring often, for 2 to 3 minutes, or until translucent.
3.
Add the garlic, and cook for 1 minute, or until fragrant.
4.
Add the water, coconut milk, jalapeño, allspice, cumin, chili powder, and salt. Bring to a simmer.
5.
Add the beans. Cook, stirring occasionally, for 20 minutes, or until the flavors meld. Remove from the heat.
6.
Using an immersion blender, blend about a quarter of the soup until smooth, leaving most of the beans whole for texture.
7.
Mix in the lime juice.
8.
Garnish with the coconut flakes and cilantro.
Per Serving:
Calories: 385; Total fat: 22g; Saturated fat: 19g; Protein: 13g; Total carbohydrates: 37g; Fiber: 13g; Sugar: 3g; Cholesterol: 0g
VARIATION:
If you don’t like spice, you can swap out the jalapeño for a milder version like an Anaheim pepper. You could also make this soup with a different type of bean, such as navy or white.