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Black Bean Soup

Yield 2 servings (serving size: 1 1/4 cups)
Prep: 4 minutes; Cook: 10 minutes. For a shortcut, you can use frozen chopped onion and chopped pepper instead of fresh.

Ingredients

  • 1/4 cup chopped onion
  • 1/4 cup chopped green bell pepper
  • 1/2 cup chopped lower-sodium ham
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 1/2 tablespoons basil, garlic, and oregano-flavored tomato paste (such as Hunt's)
  • 1 teaspoon ground cumin
  • 2 tablespoons reduced-fat sour cream
  • 1 tablespoon chopped fresh cilantro

Nutrition Information

  • calories 258
  • caloriesfromfat 12 %
  • fat 3.3 g
  • satfat 1.4 g
  • monofat 0.7 g
  • polyfat 0.5 g
  • protein 21.1 g
  • carbohydrate 38.2 g
  • fiber 12.1 g
  • cholesterol 21 mg
  • iron 3.8 mg
  • sodium 987 mg
  • calcium 74 mg

How to Make It

  1. Place a large nonstick saucepan over medium-high heat until hot. Add onion and pepper; sauté 3 minutes or until vegetables are crisp-tender.

  2. Add chopped ham, beans, and chicken broth to onion mixture. Stir in tomato paste and cumin; bring soup to a boil, reduce heat, and simmer 5 to 6 minutes or until soup is slightly thickened.

  3. Ladle soup into individual bowls; dollop each serving evenly with sour cream, and sprinkle with cilantro.

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