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.

RECIPE INSTRUCTIONS
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.

INGREDIENTS
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

NOTES
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

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