Black Bean Soup

 

Ingredients:

  • 2 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 1 4-oz. can diced green chili peppers (spicy or mild)
  • 2 cloves garlic, chopped
  • 1 tsp. cumin
  • 3 15-oz. cans black beans, undrained
  • 2 C chicken broth OR 1 16 oz. can tomato puree
  • Avocado slices, fresh salsa, lime wedges, cheese, tortilla chips and/or sour cream to serve

 

Directions:

  1. Heat oil in a heavy pot over med-high heat. 
  2. Add onion and garlic, sauté until onion is soft.
  3. Add chilies and cook 2 more minutes. 
  4. Add black beans (with the liquid from the can) and broth/tomato puree, bring to a boil. 
  5. Reduce heat to medium-low, cover, and simmer about 15 minutes. 
  6. If desired, puree using an immersion blender, or transfer about 3 C of the soup to a traditional blender and puree until desired consistency. 
  7. Serve with any of the additional elements mentioned above!

 

Nutritional Facts 1 serving (1 cup) equals 323 calories, 4 g fat (trace saturated fat), 0 cholesterol, 56 g carbohydrate, 19 g fiber, 20 g protein.

 

 

 

Slow Cooker Vegetable Soup

 

Ingredients:

  • 1 medium onion, chopped
  • 2-3 stalks celery, chopped
  • 1 green pepper, chopped
  • 2 tablespoons olive oil
  • 1 large potato, peeled and diced
  • 1 medium sweet potato, peeled and diced
  • 2 garlic cloves, minced
  • 3 cups low-sodium chicken or vegetable broth
  • 2 medium fresh tomatoes, chopped
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon paprika
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground turmeric
  • 1 bay leaf
  • Dash cayenne pepper

 

Directions:

  1. In a large skillet, sauté the onion, celery and green pepper in oil until crisp-tender.
  2. Add potato, sweet potato and garlic; sauté 3-5 minutes longer.
  3. Transfer to a 5-qt. slow cooker.
  4. Stir in the remaining ingredients.
  5. Cover and cook on low for 7-9 hours or until vegetables are tender. Remove and discard bay leaf. 

 

Nutritional Facts 1 serving (1 cup) equals 136 calories, 3 g fat (trace saturated fat), 0 cholesterol, 22 g carbohydrate, 5 g fiber, 6 g protein.



Where to Find Us:

Revolution Fitness
287 S Main St
Suite 3
Lambertville, NJ 08530


Phone: +1 732 6161594

vdilzer@yahoo.com

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