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Black Bean and Red Pepper Soup with Smoked Sausage

Prep time 15 mins
Cook time 53 mins
Yield

6 servings (serving size: 1 cup soup, 1 tablespoon sour cream, and 1 tablespoon green onions)

Turkey sausage and toasted spices produce a smoky flavor that's a step above the standard black bean soup.

Ingredients

  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 3/4 cup chopped onion
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 2 (15-ounce) cans black beans, undrained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 teaspoon freshly ground black pepper
  • 8 ounces diced turkey kielbasa sausage
  • 1 1/2 cups coarsely chopped red bell pepper (1 large)
  • 6 tablespoons reduced-fat sour cream
  • 6 tablespoons thinly sliced green onions

Nutrition Information

  • calories 204
  • caloriesfromfat 23 %
  • fat 5.3 g
  • satfat 2.3 g
  • protein 15.2 g
  • carbohydrate 28.9 g
  • fiber 9 g
  • cholesterol 15 mg
  • iron 2.7 mg
  • sodium 898 mg
  • calcium 130 mg

How to Make It

  1. Heat oil in a Dutch oven over medium heat. Add garlic and onion; sauté 5 minutes or until tender. Add cumin and chili powder; cook 1 to 2 minutes, stirring constantly (mixture will adhere to pan). Stir in beans and next 3 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Reduce heat, and simmer 30 minutes.

  2. Stir in bell pepper; simmer, uncovered, 10 minutes. Ladle soup into individual bowls. Top each with sour cream and green onions.

Oxmoor House Healthy Eating Collection