While we did eventually enjoy this recipe, it was only with the addition of several spices, so I feel that it deserves the designation: has potential. I made the recipe exactly as called for and immediately found the results "flat". I added about 1/4tsp each of ground coriander, smoked paprika, and chipotle powder. I also stirred in the ham (instead of using it as a garnish) and allowed it to simmer its flavor into the soup. It was very tasty. My only real complaint is that the serving size is needlessly skimpy. With such a low-calorie soup, the servings could easily be doubled and still be a very healthy recipe, in my opinion. I suppose if you served this with a small salad or sandwich, the serving size is ample.
Quick Black Bean Soup
"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
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Nutritional Information
Amount per serving
- Calories: 105
- Calories from fat: 8%
- Fat: 0.9g
- Saturated fat: 0.3g
- Monounsaturated fat: 0.4g
- Polyunsaturated fat: 0.1g
- Protein: 9g
- Carbohydrate: 20.3g
- Fiber: 7.1g
- Cholesterol: 8mg
- Iron: 2.4mg
- Sodium: 713mg
- Calcium: 56mg
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.
Quick Black Bean Soup Recipe at a Glance
- COURSE: Soups/Stews
- CONVENIENCE: Kid-Friendly
- CUISINE: American, Southwest
- MAIN INGREDIENT: Beans
- DIETARY CONSIDERATION: Low Calorie, Low Cholesterol, Low Fat, Low Saturated Fat
- COOKING METHOD: Blender
- PUBLICATION: Cooking Light
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