Black and White Kidney Bean Soup

I’ve always prepared black bean soups and white bean soups separately. But when I combined the flavors the result was amazing. The black bean flavor is softened by the white beans.

1. Lightly coat a large, nonstick pot with cooking spray add the oil and set over medium heat. Add the onion and garlic and sauté for 5 minutes or until softened. Add the carrots and cook for 5 more minutes or until the carrots are slightly softened.

2. Add the stock, 1 1/4 cups of both kinds of beans, cumin, chili sauce, salt and pepper. Bring to a boil, then reduce the heat to low and simmer, covered, and cook for 15 minutes.

3. Purée the soup in a blender or food processor in batches. Return the soup to the saucepan, add the remaining beans, and heat through. Serve the soup in bowls, and garnish with the sour cream and chopped cilantro or basil.

2 tsp vegetable oil
1 cup chopped onion
2 tsp finely chopped garlic
3/4 cup finely chopped carrots
2 3/4 cups chicken stock
1 1/2 cups canned white kidney beans, drained and rinsed
1 1/2 cups canned black beans, drained and rinsed
1/2 tsp ground cumin
1/2 tsp hot chili sauce
pinch of salt and pepper
2 Tbsp low-fat sour cream
2 Tbsp chopped fresh cilantro or basil

Nutritional Analysis per Serving

Calories 139
Protein 8 g
Fat 2.8 g
Saturated Fat 0.4 g
Carbohydrates 23 g
Cholesterol 2 mg
Sodium 629 mg
Fiber 6.4 g

Prep Time: 10 minutes
Cook Time: 25 minutes

Make Ahead: Prepare up to a day in advance and reheat gently.

Serves 6

Nutrition Watch:Black beans supply energy, while stabilizing blood sugar.