Black Bean Soup

Top this hearty and healthy black bean soup with a dollop of low-fat sour cream and/or chopped green onions. Each serving has less than 225 calories.

Yield: 6 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 221
  • Calories from fat: 17%
  • Fat: 4.1g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.9g
  • Protein: 12g
  • Carbohydrate: 32g
  • Fiber: 12.4g
  • Cholesterol: 0.0mg
  • Iron: 4.8mg
  • Sodium: 643mg
  • Calcium: 84mg

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup diced celery
  • 1/2 cup minced onion
  • 1/4 cup diced green bell pepper
  • 3 tablespoons chopped carrot
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups vegetable broth
  • 1 cup water
  • 3 (15-ounce) cans black beans, rinsed and drained
  • Sliced green onions (optional)

Preparation

  1. Heat oil in a large saucepan over medium heat. Add celery, minced onion, bell pepper, and carrot. Cook 10 minutes or until tender, stirring occasionally. Add garlic and the next 4 ingredients (through black pepper); sauté 3 minutes. Add broth, water, and beans; bring to a boil. Reduce heat, and simmer 15 minutes. Cool slightly.
  2. Place half of soup in a blender, and process until smooth. Pour into a bowl. Repeat procedure with remaining soup. Garnish with sliced green onions, if desired.
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