Iron during Pregnancy

According to the American College of Obstetrics and Gynecologists. pregnant women need double the amount of iron nonpregnant women need. Most prenatal vitamins provide the daily recommended 27 mg of iron, but you should also incorporate iron-rich foods into your diet. WIC provides many iron-rich foods for pregnant women to ensure a healthy pregnancy like beans and iron-fortified cereals.

Iron can be absorbed more easily if iron-rich foods are eaten with vitamin C-rich foods, such as tomatoes. This hearty bean soup is a great way to add extra iron to your diet and utilize your WIC approved foods. Enjoy!

Share Our Strength's Cooking Matters

Black Bean Vegetable Soup
Recipe by: Share Our Strength's Cooking Matters
Serving Size: 8, 1 1/4 cups per serving

Ingredients:

• 4 cloves garlic*
• 1 medium onion*
• 2 medium carrots*
• 2 medium celery stalks*
• 1 medium apple*
• 2 (15-oz) cans black beans, no salt added*
• 1 (14 ½-oz) can crushed tomatoes, no salt added*
• 1 Tablespoon canola oil
• 2 Tablespoons chili powder
• 4 teaspoons ground cumin
• 4 cups low-sodium vegetable broth
• 1 (8 ¾-oz) can whole kernel corn or 1 cup thawed frozen corn*
• 1 teaspoon salt
• ¼ teaspoon ground black pepper
• 1/3 cup fresh cilantro leaves (optional)*

*WIC approved items

Directions:

1. Peel and mince garlic. Peel and chop onion.
2. Rinse carrots, celery, and apple. Peel and chop carrots. Chop celery and apple.
3. If using, rinse and mince cilantro.
4. Using a colander, rinse and drain black beans. In a medium bowl, add half the black beans, reserving the rest for later. Add tomatoes to the bowl. Mash together with a fork.
5. In a large pot over medium heat, heat oil. Add garlic, onion, carrots, and celery. Cook, stirring occasionally, until onion is softened, about 5 minutes. Add chili powder and cumin. Cook, stirring, for 1 minute. Add chopped apple, mashed bean and tomato mixture, remaining beans, broth, and corn. Bring to boil. Reduce heat and simmer until vegetables are tender, 10-15 minutes more. Stir in salt and pepper. If using, stir in cilantro now.

Tips:

• Double the recipe to save for later! Leftover soup keeps for up to 3 days in the refrigerator or 1 month in the freezer.