Black Bean Soup

recipe
It's hard to beat the cool cucumber-laced cream on top of this soup, but you can top each serving with 1 tablespoon shredded reduced-fat sharp Cheddar cheese and 1 teaspoon chopped fresh cilantro instead.

Yield:

6 servings (serving size: 1 1/3 cups soup and about 2 tablespoons Cucumber-Cilantro Cream)

Recipe from

Recipe Time

Prep: 9 Minutes
Cook: 27 Minutes
Other: 15 Minutes

Nutritional Information

Calories 162
Fat 2.8 g
Satfat 1.2 g
Protein 9.3 g
Carbohydrate 31.1 g
Cholesterol 5 mg
Iron 3.0 mg
Sodium 977 mg
Caloriesfromfat 16 %
Fiber 8.6 g
Calcium 91 mg

Ingredients

1 teaspoon olive oil
1 1/2 cups chopped onion (about 1 large)
1 1/4 cups chopped red bell pepper (about 1 small)
2 garlic cloves, minced
2 (15-ounce) cans black beans, rinsed and drained
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (14 1/2-ounce) can petite-cut diced tomatoes with jalapeños, un-drained
1 tablespoon chili powder
1 teaspoon ground cumin

Preparation

Prepare the Cucumber-Cilantro Cream.

Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, and garlic; sauté 5 minutes or until vegetables are tender. Add beans and next 4 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes. Remove from heat; cool slightly.

Place 2 cups soup in a blender; process until smooth. Return pureed soup to pan; stir well. Ladle soup into bowls, and top with Cucumber-Cilantro Cream.

Note:

Oxmoor House Healthy Eating Collection

January 2006
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