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Instant Black Bean Soup

Photo: Randy Mayor
Yield 5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheese, 1 tablespoon onions, 1 tablespoon sour cream, and 1 1/2 teaspoons cilantro)
Preparation time: 3 minutesTry serving this with toasted tortilla wedges.

Ingredients

  • 2 (15-ounce) cans no-salt-added black beans, undrained
  • 1/2 cup bottled salsa
  • 1 tablespoon chili powder
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  • 5 tablespoons low-fat sour cream
  • 5 tablespoons minced green onions
  • 2 1/2 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 212
  • caloriesfromfat 21 %
  • fat 4.9 g
  • satfat 2.6 g
  • monofat 1.2 g
  • polyfat 0.5 g
  • protein 14.7 g
  • carbohydrate 28.7 g
  • fiber 5.4 g
  • cholesterol 13 mg
  • iron 2.9 mg
  • sodium 411 mg
  • calcium 163 mg

How to Make It

  1. Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.