SPICED BLACK BEAN SOUP


PREP TIME 5 MIN. – COOK TIME 55 MIN. READY IN 1 HOUR – SERVINGS 6


GINGERY BROTH WITH TOFU AND SPINACH


PREP TIME 5 MIN. – COOK TIME 10 MIN. READY IN 15 MIN. – SERVINGS 4


1 bunch green onions 1 (2-inch) knob fresh ginger 1 tbsp canola oil 1 tbsp minced garlic 1 (32 oz) pkg low-sodium vegetable broth


2 tbsp reduced-sodium soy sauce ½ (16 oz) pkg Nature’s Promise Organic Baby Spinach 8 oz silken tofu, cut into


½-inch cubes 2 tsp sesame oil


STEP 1 Chop the green onions, separating white and green parts. Peel and grate the ginger. STEP 2 In a large pot, heat canola oil on medium-high. Add white parts of green onions, ginger, and garlic. Cook 30 sec.–1 min., stirring constantly. Stir in the vegetable broth and soy sauce. Bring to a simmer. STEP 3 In batches, add the spinach, stirring until wilted. Add the tofu. Let mixture simmer for 3–4 min., until flavors mingle. Remove from heat and garnish with reserved green parts of onions. Drizzle with the sesame oil.


PER SERVING: 119 CALORIES, 7G FAT, 1G SATURATED FAT, 0MG CHOLESTEROL, 461MG SODIUM, 9G CARBOHYDRATE, 3G FIBER, 2G SUGAR, 6G PROTEIN


8 cups water 1 (16 oz) pkg dried black beans, picked over 6 cloves garlic, peeled 1 tbsp olive oil 1 tbsp chili powder 2 tsp ground cumin 1 tsp dried oregano


SWEET POTATO AND CARROT SOUP


PREP TIME 20 MIN. – COOK TIME 4 HOURS 5 MIN. READY IN 4 HOURS 25 MIN. – SERVINGS 6


4 large shallots 1 lb carrots 2 lbs sweet potatoes 1 tbsp olive oil 2 tbsp butter


1 tsp dried thyme 6 cups water 1 tbsp apple cider vinegar 2 tbsp finely chopped fresh parsley


STEP 1 Thinly slice the shallots and carrots. Peel and chop the sweet potatoes. STEP 2 In a small skillet, heat the oil and butter on medium until butter melts. Add shallots and thyme. Cook 4 min., until shallots are golden, stirring often. Transfer to a slow cooker bowl. Add sweet potatoes, carrots, and water. Season with salt. Cover and cook on low 3 – 4 hours, until sweet potatoes are very tender. STEP 3 In a blender in batches or with immersion blender, purée soup until smooth. Stir in the vinegar. Season with salt and pepper to taste. Garnish with the parsley.


PROTEIN PLANT Silken tofu, made from


soybeans, has a soft texture and mild flavor that’s perfect for delicate broths like the one in this soup. Find it in the natural foods section.


TIP Garnish with croutons and a dollop of plain yogurt.


PER SERVING: 197 CALORIES, 6G FAT, 3G SATURATED FAT, 10MG CHOLESTEROL, 126MG SODIUM, 33G CARBOHYDRATE, 6G FIBER, 10G SUGAR, 3G PROTEIN


1 tsp salt 2 bay leaves 2 tbsp lime juice 1 avocado, peeled, pitted, and thinly sliced Cilantro leaves and sour cream, for serving


STEP 1 Into an Instant Pot, add the water, black beans, garlic, oil, chili powder, cumin, oregano, salt, and bay leaves. STEP 2 Seal and set to high pressure. Cook 25 min. Let natural release for 30 min. STEP 3 Remove and discard bay leaves. Stir in the lime juice. Remove 3 cups beans from the Instant Pot and reserve. Using an immersion blender or regular blender, purée remaining bean mixture. Stir in reserved beans. Season with salt and pepper to taste. Ladle into bowls and garnish with the avocado, cilantro, and sour cream.


PER SERVING: 344 CALORIES, 9G FAT, 1G SATURATED FAT, 0MG CHOLESTEROL, 446MG SODIUM, 53G CARBOHYDRATE, 15G FIBER, 2G SUGAR, 18G PROTEIN


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