Black Bean Soup
Ingredients
1 tablespoon olive oil
3 to 4 medium onions, roughly chopped
3 medium ribs of celery, roughly diced
5 large garlic cloves, chopped
3 cans no salt added black beans, 15 ounces each, undrained
4 cups fat free, low sodium chicken broth
28 ounces stewed tomatoes, no salt added, undrained, or 3 to 4 large fresh tomatoes, roughly chopped
1 tablespoon ground cumin
1 1/2 teaspoons dried cilantro, crumbled
1/8 to 1/4 teaspoon cayenne
1/2 cup light sour cream, beaten til smooth
fresh cilantro to garnish, if desired
3 to 4 medium onions, roughly chopped
3 medium ribs of celery, roughly diced
5 large garlic cloves, chopped
3 cans no salt added black beans, 15 ounces each, undrained
4 cups fat free, low sodium chicken broth
28 ounces stewed tomatoes, no salt added, undrained, or 3 to 4 large fresh tomatoes, roughly chopped
1 tablespoon ground cumin
1 1/2 teaspoons dried cilantro, crumbled
1/8 to 1/4 teaspoon cayenne
1/2 cup light sour cream, beaten til smooth
fresh cilantro to garnish, if desired
Instructions
Heat stockpot over medium high heat, then add oil. Cook onions for 2 to 3 minutes until soft, stirring occasionally. Reduce heat to medium. Add celery and garlic and cook for 4 minutes, stirring frequently. Drain beans, but reserve 1 cup liquid. Rinse beans and add to stockpot with reserved liquid. Add remaining ingredients except sour cream and increase heat. Bring to a boil, reduce heat and simmer, covered, for 25 minutes. Remove from heat and process in blender until smooth. Serve garnished with sour cream.
10 servings, 1 cup each
Calories 151
Fat 1.5 g
Sodium 42 mg
Carbohydrates 30 g
Fiber 9 g
Sugars 9 g
Protein 8 g
10 servings, 1 cup each
Calories 151
Fat 1.5 g
Sodium 42 mg
Carbohydrates 30 g
Fiber 9 g
Sugars 9 g
Protein 8 g
Notes
I can't even begin to describe how good and easy this soup is! By pureeing it at the end, you save time chopping the vegetables, AND you completely forget that you're eating black beans! It simply becomes a deep reddish brown, warmly spicy (but not fiery hot), fragrant comfort food.
And take a look at that sodium content! Most commercial soups have 800-1000mg of sodium PER SERVING!! You could eat the whole pot of this soup and still not eat that much sodium! (Not that we're recommending you do that--we can't guarantee what that many black beans will do to your system). Anyway, try this out--it won't hurt you, and may even help you feel your best.
Notes 2
I used 3 cups of the leftovers I had from making the Black Beans and Garlic recipe I posted a few days ago. Since these had onion already, I cut the amount of onion I used approximately in half. I did use the same amount of garlic, though. Still turned out great, if I do say so myself :)
