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Quick Black Bean Soup

Yield 4 servings
"Black beans are a huge family favorite. My 19-month-old son eats the beans right out of the can, so I always set some aside for him." —Vicki Miller, Powell, OH

Ingredients

  • 1/4 cup chopped red onion
  • 1/4 cup water
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground red pepper
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 2 (15-ounce) cans black beans, rinsed, drained, and divided
  • 2 teaspoons fresh lime juice
  • Cooking spray
  • 1/4 cup (2 ounces) finely chopped reduced-fat ham (such as Hormel)

Nutrition Information

  • calories 105
  • caloriesfromfat 8 %
  • fat 0.9 g
  • satfat 0.3 g
  • monofat 0.4 g
  • polyfat 0.1 g
  • protein 9 g
  • carbohydrate 20.3 g
  • fiber 7.1 g
  • cholesterol 8 mg
  • iron 2.4 mg
  • sodium 713 mg
  • calcium 56 mg

How to Make It

  1. Combine first 5 ingredients in a large saucepan. Add 1 1/2 cans beans; bring to a boil. Reduce heat, and simmer 15 minutes. Place bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Return soup to pan. Add remaining 1/2 can of beans to pan; cook 2 minutes. Stir in juice; set aside.

  2. Heat a small nonstick skillet over medium heat. Coat pan with cooking spray. Add ham to pan; cook 2 minutes or until lightly browned. Ladle 1 cup soup into each of 4 bowls; top each serving with 1 tablespoon ham.