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Spicy Black Bean-And-Sausage Soup

Yield 10 cups (serving size: 1 cup soup and 1 tablespoon sour cream)

Ingredients

  • 1 pound dried black beans
  • 4 cups water
  • Cooking spray
  • 8 ounces turkey kielbasa, thinly sliced
  • 1 teaspoon olive oil
  • 1 1/2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 3 garlic cloves, minced
  • 2 large carrots, scraped and coarsely chopped
  • 1 (8-ounce) package mushrooms, coarsely chopped
  • 2 (14 1/2-ounce) cans zesty jalapeño diced tomatoes
  • 1/3 cup Madeira wine or water
  • 1 teaspoon dried thyme
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground red pepper or 3/4 teaspoon chipotle hot sauce
  • 1 (10 3/4-ounce) can beef consommé
  • 10 tablespoons reduced-fat sour cream
  • Fresh cilantro sprigs (optional)

Nutrition Information

  • calories 240
  • fat 2.9 g
  • satfat 1.2 g
  • protein 15.2 g
  • carbohydrate 39.1 g
  • cholesterol 14 mg
  • iron 3.3 mg
  • sodium 920 mg
  • caloriesfromfat 11 %
  • fiber 11 g
  • calcium 103 mg

How to Make It

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 1 inch above beans. Let soak 8 hours.

  2. Drain beans; add 4 cups water. Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours or until beans are tender.

  3. Brown sausage in a large nonstick skillet coated with cooking spray over medium- high heat, stirring often. Remove from pan, and set aside.

  4. Heat oil in pan over medium-high heat. Add onion and next 3 ingredients; sauté until tender. Add mushrooms, and cook 5 minutes.

  5. Add vegetable mixture to Dutch oven when beans are tender. Stir in tomato and next 6 ingredients. Bring to a boil; cover; reduce heat, and simmer 30 minutes, stirring once. Ladle into individual bowls; top each with sour cream. Garnish with cilantro, if desired.

Oxmoor House Healthy Eating Collection