Black Bean Soup

This creamy, rich-tasting soup is very nutritious. I like to serve it garnished with low-fat sour cream, diced plum tomatoes or a sprinkle of shredded cheddar cheese. If you can’t find canned black beans, cook your own using the quick-soak method. You’ll need 1 cup of dried beans and they’ll take about 40 minutes to cook. and rinsed.

1. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Cook the onion, carrot and garlic, stirring occasionally, for 5 minutes, or until softened.

2. Set aside 1/2 cup of the black beans. Add the remaining beans, stock, sugar and cumin to the vegetable mixture. Bring to a boil, then reduce the heat to medium-low. Cover and cook for 15 minutes, or until the carrots are tender.

3. Purée the soup in a blender or food processor, working in batches if necessary. Return the purée to the saucepan. Stir in the reserved beans.

4. Ladle into individual bowls and garnish with chopped cilantro.

2 tsp vegetable oil
1 cup chopped onion
1 cup chopped carrot
2 tsp minced fresh garlic
1 can (19 oz) black beans, drained and rinsed
2 1/2 cups chicken or vegetable stock
1/2 tsp granulated sugar
3/4 tsp cumin
1/4 cup chopped cilantro or parsley

Nutritional Analysis per Serving

Calories 140
Protein 8.2 g
Fat 3.2 g
Saturated Fat 0.2 g
Carbohydrates 25 g
Cholesterol 0 mg
Sodium 390 mg
Fiber 7.1 g

Prep Time: 10 minutes
Cook Time: 20 minutes

Make Ahead: Make up to 2 days in advance and refrigerate. Reheat in a saucepan over low heat, adding more stock if too thick.

Serves 4