Black Bean-and-Smoked Turkey Soup

Cooking Light
Tips: Crush cumin seeds with a mortar and pestle, or place seeds in a heavy-duty zip-top plastic bag, and crush with a mallet or rolling pin. Make soup ahead and freeze in an airtight container up to three months, or store in the refrigerator for up to four days in a nonaluminum container. Thaw if frozen, then reheat over low heat.
6 servings (serving size: 1 1/2 cups soup and 1 tablespoon sour cream)


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1 tablespoon vegetable oil
1 cup chopped red onion
1 cup chopped celery
1 cup chopped carrot
1 tablespoon cumin seeds, crushed
1 teaspoon dried oregano
3 garlic cloves, minced
2 cups water
3/4 teaspoon salt
3 (10 1/2-ounce) cans low-salt chicken broth
2 (15-ounce) cans no-salt-added black beans, drained
1/2 pound smoked fat-free turkey breast, chopped
1/2 cup chopped red bell pepper
1/4 cup chopped fresh or 1 tablespoon dried parsley
2 tablespoons sherry
1/2 teaspoon hot sauce
6 tablespoons low-fat sour cream
Cilantro sprigs (optional)


Heat oil in a Dutch oven over medium heat. Add onion and next 5 ingredients (onion through garlic), and sauté 5 minutes. Stir in water, salt, broth, and beans. Bring to a boil, and cover. Reduce heat, and simmer 45 minutes or until tender.

Place half of bean mixture in a blender or food processor, and process until smooth. Return pureéd bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated. Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, if desired.

Created date

August 2002

Nutritional Information

Calories 223
Caloriesfromfat 24 %
Fat 5.9 g
Satfat 2 g
Monofat 1.8 g
Polyfat 1.6 g
Protein 14.9 g
Carbohydrate 29.5 g
Fiber 5.3 g
Cholesterol 14 mg
Iron 3.8 mg
Sodium 737 mg
Calcium 77 mg