Black Bean Soup

This soup requires a slow cooker, but leftovers can be stored in the refrigerator and reheated whenever you need an easy, protein-packed lunch.

Serves 6

• 2 tablespoons olive oil
• 2 medium carrots, peeled and chopped
• 2 stalks celery, chopped
• 1 medium onion, peeled and chopped
• ¼ cup tomato paste
• 3 cloves garlic, minced
• 1½ teaspoons ground cumin
• 3 (15-ounce) cans black beans, drained and rinsed
• 1 cup frozen or canned corn
• 3 cups vegetable broth

1. Heat oil in a medium skillet over medium-high heat.
2. Add carrots, celery, and onion to the pan and cook 5 minutes, stirring occasionally.
3. Stir in tomato paste, garlic, and cumin and continue to cook 2 minutes, stirring frequently.
4. In a large slow cooker (at least 4 quarts), combine skillet mixture with beans, corn, and broth. Cook on high 4 hours.
5. Serve warm or allow to cool and refrigerate for later.

PER SERVING

Calories: 293 | Fat: 7g | Protein: 14g | Sodium: 1,512mg | Fiber: 12g | Carbohydrates: 44g | Sugar: 11g

Quinoa, the Complete Protein

On a vegetarian diet, it’s very important to ensure you are getting complete protein sources that have all the amino acids you need. Quinoa is one of the most complete protein sources in the plant world and should be a staple in your diet.