Name: Black Bean Soup
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 3 to 4 medium onions, chopped; 3 medium ribs of celery, diced; 5 large garlic cloves, chopped; 3 15.5-ounce cans no-salt-added black beans, 1 cup liquid reserved (add water if needed), beans rinsed and drained; 4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 1 28-ounce can no-salt-added stewed tomatoes, undrained; 1 tablespoon ground cumin; 1 1/2 teaspoons dried cilantro, crumbled; 1/8 to 1/4 teaspoon cayenne; 1/2 cup fat-free sour cream, lightly beaten with a fork until smooth

Servings: 4 persons

1 tablespoon olive oil
3 to 4 medium onions, chopped
3 medium ribs of celery, diced
5 large garlic cloves, chopped
3 15.5-ounce cans no-salt-added black beans, 1 cup liquid reserved (add water if needed), beans rinsed and drained
4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1 28-ounce can no-salt-added stewed tomatoes, undrained
1 tablespoon ground cumin
1 1/2 teaspoons dried cilantro, crumbled
1/8 to 1/4 teaspoon cayenne
1/2 cup fat-free sour cream, lightly beaten with a fork until smooth

1
In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom.
2
Cook the onions for 3 minutes, or until soft, stirring frequently.
3
Reduce the heat to medium.
4
Stir in the celery and garlic.
5
Cook for 4 minutes, stirring frequently.
6
Stir in the beans and reserved liquid.
7
Stir in the remaining ingredients except the sour cream.
8
Increase the heat to high and bring to a boil.
9
Reduce the heat and simmer, covered, for 25 minutes.
10
Remove from the heat.
11
In a food processor or blender, process the soup in batches until smooth.
12
Serve with dollops of sour cream.
13
(Per serving)
14
Calories: 146
15
Total fat: 1.5g
16
Saturated: 0.0g
17
Trans: 0.0g
18
Polyunsaturated: 0.0g
19
Monounsaturated: 1.0g
20
Cholesterol: 2mg
21
Sodium: 43mg
22
Carbohydrates: 30g
23
Fiber: 9g
24
Sugars: 9g
25
Protein: 8g
26
Calcium: 122mg
27
Potassium: 658mg
28
1 1/2 starch
29
2 vegetable
30
1/2 very lean meat

No nutritional information available.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

Black Bean Soup

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