Options

Format:
Include:
PRINT
Smoky Black-Bean Soup

Smoky Black-Bean Soup

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

Health MARCH 2004

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

Ingredients

  • 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)

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 268
  • Fat: 6g
  • Saturated fat: 1g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 2g
  • Protein: 19g
  • Carbohydrate: 34g
  • Fiber: 13g
  • Cholesterol: 20mg
  • Iron: 5mg
  • Sodium: 1252mg
  • Calcium: 93mg
advertisement

Go to full version of

Smoky Black-Bean Soup recipe

advertisement