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Black Bean Soup

January/February 2010

Your rating: None Average: 4 (443 votes)

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.



READER'S COMMENT:
"This recipe is an excellent jumping off point for you to embellish if you're in the mood, or it's great just as it is. Normally, I add one crushed clove of garlic, substitute chicken broth for the water and add salt only at the end since...

Makes: 4 servings, about 1 1/4 cups each

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Total Time:

Ingredients

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-ounce cans black beans, rinsed
  • 3 cups water
  • 1/2 cup prepared salsa
  • 1/4 teaspoon salt
  • 1 tablespoon lime juice
  • 4 tablespoons reduced-fat sour cream (optional)
  • 2 tablespoons chopped fresh cilantro (optional)

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
  2. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.

Nutrition

Per serving: 191 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron, Potassium & Vitamin C (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat


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