Smoky Black-Bean Soup

Prep: 15 minutes; Cook: 11 minutes. Chipotle chili powder is made from smoked jalapeño peppers.


Serves 4 (serving size: 1 1/4 cups)

Nutritional Information

Calories 268
Fat 6 g
Satfat 1 g
Monofat 2 g
Polyfat 2 g
Protein 19 g
Carbohydrate 34 g
Fiber 13 g
Cholesterol 20 mg
Iron 5 mg
Sodium 1252 mg
Calcium 93 mg


2 teaspoons olive oil
1 (4-ounce) piece baked ham, diced
1 medium onion, diced
1 medium zucchini, diced
1 teaspoon minced garlic
1/4 to 1/2 teaspoon chipotle chili powder
1 (14-ounce) can fat-free, less-sodium chicken broth
2 (15-ounce) cans black beans, rinsed, drained, and divided
1/4 teaspoon kosher salt
1/2 cup water
2 tablespoons low-fat sour cream (optional)
2 teaspoons chopped fresh cilantro (optional)


1. Heat olive oil in a large saucepan over medium-high heat. Add diced ham, and cook 2 minutes or until lightly browned. Add onion and zucchini; cover and cook 4 minutes, stirring occasionally. Stir in minced garlic and chipotle chili powder; cook 30 seconds. Add chicken broth, 1/2 cup black beans, and salt.

2. Puree remaining beans with 1/2 cup water in a blender until smooth; stir into soup, and bring to a boil. Reduce heat, and simmer 2 minutes. Divide soup evenly among 4 bowls. Garnish with sour cream and cilantro, if desired.