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Southwest Black Bean Soup

Name: Southwest Black Bean Soup
Prep time: 15 min
Total time: 30 min
Yield: 6
Cuisine: Southwestern
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

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;