Mexican carrot, jalapeno & black bean soup
Preparation 20 mins | Cooking 45 mins | Serves 4-6
1 tbs olive oil
1 red onion, finely chopped
3 garlic cloves, finely chopped
2 jalapeno chillies, deseeded and chopped
1 red capsicum, deseeded and chopped
1 tsp ground cumin
1 tsp ground coriander
800g carrots, chopped
400g can chopped tomatoes
6 cups chicken or vegetable stock
400g can black beans, drained and rinsed
2 tbs lime juice
1/3 cup coriander leaves, finely chopped (+ extra leaves to serve)
¼ cup reduced fat sour cream
½ ripe avocado, flesh diced pan-fried tortillas and lime wedges, to serve
Step 1 Heat oil in a large saucepan over medium heat. Add onion, garlic, chillies and capsicum and cook, stirring often, for 4-5 minutes until softened.
Step 2 Stir in ground cumin and coriander and cook for 1 minute. Add carrots and cook, stirring often, for 5 minutes. Stir in tomatoes and stock. Cover and bring to the boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Remove from heat and set aside to cool slightly.
Step 3 Using a hand-held blender, blend soup until smooth. Stir in black beans, lime juice and chopped coriander. Season with salt and pepper to taste.
Step 4 Ladle soup into serving bowls. Top with sour cream, avocado and coriander leaves. Serve with pan-fried tortillas and lime wedges.
Good for you ... Carrots
The old saying that carrots help you see in the dark is due to their high content of beta carotene, which the body converts to vitamin A and uses for normal vision.
A good source of vitamin C, one of the vitamins needed for the normal functioning of the immune system.
Provide dietary fibre, whether raw or cooked. Dietary fibre helps keep the intestine healthy.