February 19, 20102/19/10 2 comments
As the winter drags on, one of the things that keeps me sane (and warm) is soup. Lots and lots of soup. Some weeks I think I eat soup every day. I’m trying to be better about making soup rather than buying it in cans (as easy as it is to empty a can, it’s usually high in sodium, so read the labels before you buy!), and this recipe looks delicious!
What’s your go-to soup?
Black Bean Soup
Ingredients:
1 medium onion, chopped (about 2/3 cup)
1 tablespoon ground cumin
1 teaspoon chili powder
1 tablespoon canola oil
3 (16-ounce) cans black beans, undrained
2 cloves of garlic, diced
1 (14 ½-ounce) can vegetable or chicken broth
3 cups medium or hot chunky salsa
Juice and grated peel of 1 lime
½ cup nonfat plain yogurt or fat free sour cream
Whole-wheat crackers
Directions: Cook onion, garlic and spices in oil in 4-quart saucepot over medium heat until onion is tender, about 3 minutes; remove from heat.
Puree the cans of beans and their liquid in batches with vegetable or chicken broth in electric blender; add to pot. Stir in salsa, lime juice and peel.
Heat mixture to boil; reduce heat to low. Simmer for 30 minutes. Ladle 1 cup soup into bowl; top with dollop of yogurt or parmesan cheese. Serve hot with whole-wheat crackers.
Makes 10 (1cup) servings.
Nutritional Info: Cal: 152; Fat: 2.5 g; Fiber: 7.5 g;