Black Bean Soup
This is an awesome soup that is light and it doesn’t contain meat. You could add lean beef or chicken for a variation of this soup.
- 3 cans (15 ounces each) black beans, rinsed and drained, divided
- 3 celery ribs with leaves, chopped
- 1 large onion, chopped
- 1 medium sweet red pepper, chopped
- 1 jalapeno pepper, seeded and chopped
- 2 tblspns olive oil
- 4 garlic cloves, minced
- 2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
- 1 can (14-1/2 ounces) diced tomatoes with green peppers and onions, undrained
- 3 tspns ground cumin
- 1-1/2 tspns ground coriander
- 1 tspn Louisiana-style hot sauce
- 1/4 tspn pepper
- 1 bay leaf
- 1 tspn lime juice
- 1/2 cup reduced-fat sour cream
- 1/4 cup chopped green onions
Here are your instructions:
In a small bowl, mash one can black beans; set aside. In a large saucepan, saute the celery, onion, red pepper and jalapeno in oil until tender. Add garlic; cook 1 minute longer.
Stir in the broth, tomatoes, cumin, coriander, hot sauce, pepper, bay leaf, mashed black beans and remaining whole beans. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
Discard bay leaf. Stir in lime juice. Garnish each serving with 1 tablespoon sour cream and 1-1/2 teaspoons green onion. Yield: 8 servings (2 quarts).
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
1 cup equals 222 calories, 5 g fat (1 g saturated fat), 5 mg cholesterol, 779 mg sodium, 32 g carbohydrate, 9 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.
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