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Ingredients
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2 jalapeño peppers
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2 tablespoons extra-virgin olive oil
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3 cups chopped onion
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1 ½ cups diced carrot
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5 cloves garlic, minced
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4 cups low-sodium vegetable broth
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4 (15 ounce) cans low-sodium black beans, rinsed
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1 (28 ounce) can fire-roasted diced tomatoes
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3 tablespoons molasses
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2 tablespoons lime zest
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5 tablespoons lime juice
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1 ½ teaspoons ground cumin
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1 ½ teaspoons smoked paprika
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⅛ teaspoon cayenne pepper, or to taste
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3 bay leaves
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1 teaspoon salt
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¾ teaspoon ground pepper
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4 cups chopped kale
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Chopped scallions & chopped fresh tomato for garnish
Directions
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Heat a medium skillet over high heat. Split jalapeños in half lengthwise, remove ribs and seeds, and place skin-side down in the pan. Carefully cover the pan with foil and cook until the skins are blackened, 7 to 10 minutes. Let cool, then dice.
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Meanwhile, heat oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, stirring often, until soft, 3 to 5 minutes more. Add garlic and the diced jalapeños and cook, stirring, for 1 minute more.
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Stir in broth, scraping up any browned bits. Cover and bring to a boil over high heat. Add beans, tomatoes, molasses, lime zest and juice, cumin, paprika, cayenne, bay leaves, salt and pepper. Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, for 30 minutes.
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Remove bay leaves. Puree 4 cups of the soup in a blender (use caution when pureeing hot liquids), then stir it back into the pot. Stir in kale, cover, and simmer until tender, about 5 minutes. Serve garnished with scallions and tomatoes, if desired.
Tips
To make ahead: Refrigerate for up to 5 days; freeze for up to 6 months.
Nutrition Facts (per serving)
297 | Calories |
5g | Fat |
50g | Carbs |
13g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size about 1 1/2 cups each | |
Calories 297 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 13g | 46% |
Total Sugars 14g | |
Added Sugars 7g | 14% |
Protein 13g | 26% |
Total Fat 5g | 7% |
Saturated Fat 1g | 3% |
Vitamin A 5462IU | 109% |
Vitamin C 41mg | 46% |
Folate 30mcg | 7% |
Sodium 716mg | 31% |
Calcium 176mg | 14% |
Iron 4mg | 24% |
Magnesium 124mg | 30% |
Potassium 777mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.