Quick Black Bean Soup

recipe
"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

Yield:

4 servings

Recipe from

Nutritional 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

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)

Preparation

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.

Note:

Vicki Miller, Powell, OH,

December 2008
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