Monday Munchies: Orange and Black Bean Soup

It’s Monday and we’re hungry! We gave you a list of the 10 foods teens should eat in our September issue and now we want to show you some tasty ways to prepare them. Start the week off right with a simple, healthy, and delicious recipe that focuses on teen nutrition and that even the most kitchen-newbie can create. This week, Orange and Black Bean Soup!

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It’s getting cold out there and this warm, hearty soup is the perfect meal to come home to. Heat it up as a snack or pair it with a salad for a deliciously healthy fall dinner.

Ingredients:

  • 1 tablespoon of cooking oil (vegetable, olive, or canola)
  • 1 onion, chopped
  • 4 cloves of garlic, peeled and mashed in a garlic press
  • 1 carrot, peeled and chopped
  • 1 red pepper, chopped
  • 1 teaspoon of salt
  • 2 teaspoons of cumin powder
  • 2 cups of black beans, cooked
  • ½ cup of orange juice

Directions:

  1. In a large saucepan, heat oil over a medium-high flame. When it’s hot (toss a piece of onion in and see if it sizzles), add onion, garlic, carrot, pepper, salt, and cumin.
  2. Sauté (cook in a small amount of oil or butter), stirring everything around so nothing sticks to the pan, for about 10 minutes
  3. Add the beans and orange juice, lower the heat and cook for about ½ hour, stirring occasionally
  4. Take about a cup of the soup out of the pot, and place in a blender (be careful- it’s hot). Blend until smooth and stir back into the pot of beans (you can blend all of it if you want a creamy soup).
  5. Add salt, pepper, and hot sauce to taste.

* Bonus: If you want to get fancy, ladle the soup into bowls and serve with a slice of orange and a drizzle of low-fat plain yogurt or sour cream.

Soups, burgers, and salads- beans are a great addition to just about anything! Check out the recipes below for some different takes on the nutrient-rich legume.

Black Bean Burgers

Quinoa Salad with Black Beans and Mango

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