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Black Bean-and-Smoked Turkey Soup

Yield 6 servings (serving size: 1 1/2 cups soup and 1 tablespoon sour cream)
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.

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. 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.

  2. 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.