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Black Bean Soup

Randy Mayor
Yield 6 servings (serving size: about 1 cup)
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.

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)

Nutrition 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

How to Make It

  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.