Facebook

0
Pinterest

0
Save

0
Print

6

Southwest Black Bean Soup

0 Ratings

0 Comments

Prep 15 min
Total 30 min
Ingredients 11
Servings 6

Fiber-rich beans star in a tomato-packed spicy soup. MORE + LESS -

Ingredients

tablespoon olive or canola oil

medium onion, chopped

cloves garlic, finely chopped

to 2 jalapeño chiles, seeded, finely chopped

cans (15 oz each) black beans, rinsed, drained

can (14.5 oz) Muir Glen™ organic diced or fire roasted diced tomatoes, undrained

1 3/4

cups Progresso™ reduced-sodium chicken broth (from 32-oz carton) or 1 can (14 oz) vegetable broth

teaspoons ground cumin

tablespoons chopped fresh cilantro

Plain yogurt or reduced-fat sour cream, if desired

Lime wedges, if desired

Directions

Hide Images

1

In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook 3 to 4 minutes, stirring occasionally, until tender.
2

Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes. Remove from heat. Using a potato masher, mash beans until soup reaches desired consistency. Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.

Expert Tips

Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber!

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 240
Calories from Fat: 30

% Daily Value

Total Fat: 3g; 5%
Saturated Fat 0g 0% Trans Fat 0g
Cholesterol: 0mg; 0%
Sodium: 470mg; 20%
Potassium: 580mg; 17%
Total Carbohydrate: 41g; 14%
Dietary Fiber 14g 58% Sugars 6g
Protein: 12g

% Daily Value*:

Vitamin A: 15%; 15%
Vitamin C: 20%; 20%
Calcium: 10%; 10%
Iron: 25%; 25%

Exchanges:

2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;