The Potato

Your humble, nutrient-dense, vegetable.


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WIC black bean soup

Potato and Black Bean Soup

This satisfying post-workout meal is packed with protein and carbohydrates. Prep it ahead of time for convenient access to the nutrients your body may need to aid it's recovery.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Main Dish, Main DishSide Dish, Main DishSoups, Side Dish, Side DishSoups, Soup, Soups
Cuisine: American, Mexican
Servings: 6 1 cup servings
Calories: 252kcal


  • stovetop
  • blender


  • 1 cup sweet onion chopped
  • 1 jalapeno pepper seeded if desired and chopped
  • 2 garlic cloves chopped
  • 2 Tablespoons avocado oil
  • 4 cups vegetable broth
  • 1 15 oz. can diced or fresh tomatoes with juice
  • 1 ½ lbs. small red potatoes quartered
  • 1 15 oz. can black beans rinsed and drained
  • 1 teaspoon dried oregano
  • 1 Tablespoon Cumin
  • Sea salt and pepper to taste
  • 3 green onions chopped (optional)
  • ½ cup low-fat cheddar cheese optional


  • In a large sauce pan, heat oil over medium-high heat. Add onion and jalapeno pepper and sauté until softened, about 3 minutes. Add garlic and stir until fragrant, about 1 minute. Add vegetable broth, tomatoes, potatoes, black beans, salt and pepper increasing heat to high and bring to a boil. Reduce heat to medium-low and cover, simmering for about 20 minutes, or until potatoes are tender.
  • Cool slightly and transfer 1/3 mixture to a blender and carefully blend until smooth. Repeat with the remaining soup, 1/3 at a time or use an immersion blender instead.
  • If soup is too thick, add water or broth a little at a time. If soup is too thin, return to medium heat and simmer, stirring often until desired consistency being careful not to burn.
  • Top each bowl of soup with 1 1/2 Tablespoons low-fat cheddar cheese, and serve with green onion garnish



Time-Saving Tips:

  • Prepare a batch in advance and save in individual portions. This soup will improve when chilled and reheated and it freezes great.
  • Use an immersion blender for the quickest, safest way to puree any soup. Don’t have a blender? Eat as-is for a hearty chunky alternative.


  • Any potato will work here. Leave the skins on and cut into equal size pieces to ensure even cooking.
  • Top the soup with hot sauce and chopped sweet bell peppers for more flavor and texture.


Serving: 1cup | Calories: 252kcal | Carbohydrates: 42g | Protein: 10g | Fat: 6g | Cholesterol: 2mg | Sodium: 1035mg | Potassium: 699mg | Fiber: 9g | Vitamin C: 33mg
JPMA, Inc.