Friday recipe: black bean soup

February 19, 2010 —

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;


Comments

  • http://www.quality-web-programming.com web development services

    Wow…even i have a similar liking towards soup.I too like to consume a lot of soup in winter.This is indeed a delicious recipe and the best thing about this one is the fact that it can be easily cooked.Thanks for giving the nutritional information too.Planning to try it out this weekend.Thanks.

  • http://www.bedsfordogs.net Ann

    Nothing beats having a bowl of hot soup especially during winter. I’m a Chinese and chinese especailly cantonese love soups. We prepare soups with herbs that are both nourishing and delicious.