By Ryan Bad Heart Bull, Dietetic Intern [University of Minnesota – MNT Track]
This awesome soup is loaded with micronutrients, healthy fats, and fiber. While it won’t win any awards for its appearance, it gets a perfect score for its incredible flavor, wide range of textures, and profound nutrient profile.
Batch cooking can make healthy eating much easier for those of us with limited time. The following recipe can be made in a large pot and divided up into smaller containers to be frozen and re-heated at your convenience.
Spinach & Black Bean Soup with Shrimp
Adapted from Gourmet Nutrition by Dr. John Berardi
(Makes 6 large or 12 small portions)
- 2 tbsp. coconut oil or butter
- 4 cups red onion, sliced
- 2 tbsp. ginger, minced
- 2 tsp. chili powder
- 2 pinches cayenne pepper
- 3 cups coconut milk
- 3 cups water
- 6 cups tightly packed baby spinach
- 6 cups tightly packed kale
- 1 can black beans, drained
- 1 can kidney beans, drained
- 1 cup raw cashews, chopped
- 2 tsp. salt
- 2 lbs. 10 oz. shrimp
- 2 pinches salt
- 2 pinches pepper
- Olive oil cooking spray
- Preheat a large pot on medium-high heat. Add oil and onions and sauté until lightly browned, stirring frequently.
- Add ginger, chili powder, cayenne pepper and 4 tablespoons coconut milk, and sauté for 1 minute more, stirring constantly.
- Add the remaining coconut milk and water and bring to a boil.
- Once boiling, reduce heat to low. Add the spinach, kale, beans, cashews and salt and remove from heat.
- Season shrimp with salt and pepper. Preheat a non-stick frying pan on medium heat. Lightly coat with spray.
- Sauté shrimp, stirring frequently, until pink and cooked through. Sauté in smaller batches and re-spray pan if needed.
- Add shrimp to soup base and serve warm. If preparing soup in advance, chill base completely before adding shrimp to avoid over-cooking.
Per large serving: 630 calories, 34 g total fat (20 g saturated fat), 36 g carbohydrate, 9 g fiber, 45 g protein.
Per small serving: 315 calories, 17 g total fat (10 g saturated fat), 18 g carbohydrate, 4.5 g fiber, 22.5 g protein.