Black Bean Soup

4.0 4
4 stars
(4)
Photo: Randy Mayor; Styling: Jan Gautro
Recipe from Cooking Light

This economical soup starts with a bag of dried black beans that are simmered in a mixture of tomato paste, garlic and onion. After the beans are cooked, blend the mixture to make it creamy. Top with crema Mexicana, chopped egg and cilantro.

Ingredients

  • 1 cup dried black beans
  • 2 1/2 tablespoons extra-virgin olive oil, divided
  • 3/4 cup chopped onion
  • 7 garlic cloves, minced and divided
  • 2 1/2 cups fat-free, less-sodium chicken broth
  • 2 cups water
  • 1/4 cup no-salt-added tomato paste
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon ground red pepper
  • 1 (4-ounce) can chopped green chiles
  • 1 cup fresh cilantro leaves
  • 1/2 jalapeño pepper, seeded
  • 1/4 cup crema Mexicana
  • 3 hard-cooked large eggs, peeled and finely chopped
  • Fresh cilantro leaves

Preparation

  1. 1. Sort and wash beans, and place in a large Dutch oven. Cover with water; cover and let stand for 8 hours. Drain beans.
  2. 2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium heat. Add onion; cook 4 minutes, stirring often. Add 5 garlic cloves; cook 1 minute. Increase heat to medium-high. Add beans, broth, and next 7 ingredients (through chiles); bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are tender. Let stand 10 minutes.
  3. 3. Place half of bean mixture in a blender. Remove center piece of blender lid; secure blender lid on blender. Place a clean towel over opening in blender lid. Process until smooth. Pour into a large bowl. Repeat procedure with remaining mixture. Return soup to pan; cook 5 minutes, stirring often.
  4. 4. Finely chop 1 cup cilantro and jalapeño. Combine 2 tablespoons oil, 2 garlic cloves, cilantro, jalapeño, and crema. Ladle 1 1/4 cups soup into each of 4 bowls; top each with 2 tablespoons crema. Sprinkle soup with eggs. Garnish with cilantro leaves, if desired.

October 2009

Nutritional Information

  • Calories: 369
  • Fat: 18.4g
  • Saturated fat: 5.8g
  • Monounsaturated fat: 7.8g
  • Polyunsaturated fat: 1.8g
  • Protein: 17.5g
  • Carbohydrate: 34.7g
  • Fiber: 11.8g
  • Cholesterol: 173mg
  • Iron: 4.8mg
  • Sodium: 829mg
  • Calcium: 114mg