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Southwest Black Bean Soup

Southwest Black Bean Soup
  • Prep 15 min
  • Total 30 min
  • Ingredients 11
  • Servings 6
Fiber-rich beans star in a tomato-packed spicy soup.

Ingredients

  • 1 tablespoon olive or canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 to 2 jalapeño chiles, seeded, finely chopped
  • 2 cans (15 oz each) black beans, rinsed, drained
  • 1 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
  • 2 teaspoons ground cumin
  • 2 tablespoons chopped fresh cilantro
  • Plain yogurt or reduced-fat sour cream, if desired
  • Lime wedges, if desired

Directions

  • 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.

  • 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 Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
30
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;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

  • Fiber-rich beans star in a tomato-packed spicy soup.
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