On a cold winter night in Arkansas, there’s nothing quite like warming up with a warm bowl of soup. Along with providing a delicious meal and a warm tummy, certain recipes can help women meet the daily amount of folic acid recommended for your diet.
We have three yummy options we’re sure will become new favorites.
Vegetarian Lentil Tortilla Soup
This recipe comes courtesy of Jenn Laughlin at Peas and Crayons, and can be made in a pressure cooker, slow cooker, or on the stove. Not only is this tasty, it’s full of folic acid, with folate rich foods like lentils, pinto beans, black beans, and avocado.
Prep time: 10 min.
Cook time: 15 min.
- 1 cup diced onion
- 1 tsp avocado oil (or olive oil)
- 1 bell pepper, diced
- 1 jalapeno pepper, diced
- 2.5 cups vegetable broth (or chicken broth)
- 15 oz canned tomato sauce or crushed tomatoes
- 1/2 cup mild or medium salsa verde (or your favorite salsa!)
- 1 TBSP tomato paste
- 15 oz can black beans (drained + rinsed)
- 15 oz can pinto beans (drained + rinsed)
- 1 cup corn (fresh, canned, or frozen)
- 3/4 cup dried red lentils
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/4 tsp cayenne pepper
- 1/4-1/2 cup heavy cream (optional)
- salt and pepper to taste
Also, pick your favorite toppings from the following; crushed tortilla chips, shredded cheddar or Mexican-blend cheese, sliced or diced jalapenos, chopped red onion, pico de gallo, sliced avocado, fresh cilantro, sour cream or Greek yogurt.
First, chop your veggies and measure out the ingredients.
Then toss everything—except the heavy cream and your toppings—into a slow or pressure cooker.
Cook on high for 4-6 hours or on low for 7-8 hours, until the dried lentils are cooked through and the veggies are tender.
Swirl in the cream, add your toppings, and enjoy!
Spicy Black Bean Soup
This one comes courtesy of Marzia of Little Spice Jar. It’s a low-fat option loaded with flavor and folate rich foods like black beans and avocado.
Prep time: 10 min.
Cook time: 50 min.
- 1 chipotle pepper + 1 tablespoon adobo sauce
- 3 cups vegetable broth
- 2 TBSP oil
- 1 heaping cup chopped onion
- 6 cloves garlic, minced
- 1 (4 oz can) diced green chilies
- 1 1/2 TBSP cumin powder
- 1 TBSP mild or hot chili powder
- 1/2 tsp salt
- 4 (15 oz cans) black beans, rinsed and drained
- 1/4 bunch cilantro, chopped
- 1/4 cup salsa (homemade or store-bought)
- Juice of 3 limes (about 3-4 TBSP)
Also, chop some avocado and cilantro to top it off. A side of chips to dip doesn’t hurt either.
Start by putting the chipotle pepper, adobo sauce, and 1 cup of vegetable broth into a blender. Blend until smooth and set aside.
In a large Dutch oven or oven-safe pot, heat the oil over medium heat. Add the onions and sauté for three minutes. Add the minced garlic and sauté for another three minutes. Next, add the cumin, chili powder, green chilies, and salt. Scrape any brown bits off the bottom of the pan. Now add the chipotle broth from the blender, the rest of the vegetable broth, the black beans, cilantro, and salsa. Bring it all to a boil then cover and reduce the heat to low and simmer for 35 minutes.
Add the lime juice.
Take 1/3 of the soup from the pan and put in the blender. Carefully blend and be sure to hold the lid down with a towel. Add the blended soup back to the Dutch oven and stir.
For a smoother texture, blend all of the soup.
Pour into a bowl and top with the avocado and cilantro. You can also stir in a bit of cream if you want.
Our last recipe comes courtesy of Tarla Dalal. This one is simple and easy but delicious. Broccoli is a great source of folic acid.
Prep time: 10 min.
Cook time: 10 min.
- 1 cup broccoli florets
- 1 tsp olive oil
- ½ cup chopped onions
- ½ cup milk
- 1 ½ cup water
- Salt and pepper to taste
Start by heating the oil in a deep, non-stick pan. Add the onion and sauté on medium heat until they turn translucent.
Next, add the broccoli and water and mix well. Cover the pan with a lid and cook for three to four minutes. Stir occasionally. Then take the pan off the heat to cool slightly.
Pour the mixture into a blender and puree until smooth.
Put the puree back into the pan, add the milk, salt, and pepper; mix and bring to a boil. Serve immediately and enjoy!