Black Bean Soup

Black Bean Soup Recipe
Randy Mayor
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

Nutritional Information

Calories 221
Caloriesfromfat 17 %
Fat 4.1 g
Satfat 0.3 g
Monofat 1.7 g
Polyfat 1.9 g
Protein 12 g
Carbohydrate 32 g
Fiber 12.4 g
Cholesterol 0.0 mg
Iron 4.8 mg
Sodium 643 mg
Calcium 84 mg

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

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.

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.

Note:

Earthbound Farm,

April 2005
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