Active Time:40 minsTotal Time:1 hrServings:8Yield:8 servingsJump to Nutrition Facts
Active Time:40 minsTotal Time:1 hrServings:8Yield:8 servings
Active Time:40 mins
Active Time:
40 mins
Total Time:1 hr
Total Time:
1 hr
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil2cupschopped onions1cupchopped carrot1cupchopped celery1cupchopped poblano or green bell pepper4large clovesgarlic, minced8cupssliced cabbage1tablespoontomato paste1tablespoonminced chipotle chiles in adobo sauce1teaspoonground cumin½teaspoonground coriander4cupslow-sodium vegetable broth or chicken broth4cupswater2(15 ounce) canslow-sodium pinto or black beans, rinsed¾teaspoonsalt½cupchopped fresh cilantro, plus more for serving2tablespoonslime juiceCrumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil
2cupschopped onions
1cupchopped carrot
1cupchopped celery
1cupchopped poblano or green bell pepper
4large clovesgarlic, minced
8cupssliced cabbage
1tablespoontomato paste
1tablespoonminced chipotle chiles in adobo sauce
1teaspoonground cumin
½teaspoonground coriander
4cupslow-sodium vegetable broth or chicken broth
4cupswater
2(15 ounce) canslow-sodium pinto or black beans, rinsed
¾teaspoonsalt
½cupchopped fresh cilantro, plus more for serving
2tablespoonslime juice
Crumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish
Directions
Heat oil in a large soup pot (8 quart or larger) over medium heat. Add onions, carrot, celery, poblano (or bell pepper) and garlic; cook, stirring frequently, until softened, 10 to 12 minutes. Add cabbage; cook, stirring occasionally until slightly softened, about 10 minutes more. Add tomato paste, chipotle, cumin and coriander; cook, stirring, for 1 minute more.
Add broth, water, beans and salt. Cover and bring to a boil over high heat. Reduce heat and simmer, partially covered, until the vegetables are tender, about 10 minutes. Remove from heat and stir in cilantro and lime juice. Serve garnished with cheese, yogurt and/or avocado, if desired.
Equipment
Large soup pot (8 quart or larger)
Frequently Asked Questions
Cabbage is just one of the rock stars in thecruciferous vegetablefamily, known for its anti-inflammatory properties and lowering the risk of cancer. The fiber in cabbage will help fill you up and keep things moving through your gut.Cabbage is also loaded with vitamins K and C—1 cup of chopped cabbage provides about half of your day’s worth of vitamin C.
Despite the gas they can create,beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eating beans can improve gut health, boost immunity and reduce inflammation—which means they help reduce the risk of chronic disease. Beans play a special role in protecting your heart. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range.
We use chipotle peppers in adobo sauce, which are jalapeño chiles that have been smoked and canned in a flavorful sauce. They add a nice smoky flavor along with poblano peppers, which can also dial up the heat. If you want to keep your soup mild, you can use green bell pepper in place of the poblano and use less minced chipotle peppers in adobo sauce.
A garnish for soup helps tie everything together and adds fresh or creamy notes, depending on what you use. Crumbled cheese like queso fresco, plain Greek yogurt or diced avocado all complement this zippy soup. For the calorie-conscious, chopped cilantro, minced pepper or a squeeze of lime juice can do the trick.
Yes, you can! Refrigerate in an airtight container for up to five days or freeze for up to three months.
Originally appeared: EatingWell Magazine, Soup Cookbook
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Nutrition Facts(per serving)167Calories4gFat27gCarbs7gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
