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

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Prep 15 min
Total 30 min
Ingredients 11
Servings 6

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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.

Expert Tips

tip 1
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

240 Calories, 3g Total Fat, 12g Protein, 41g Total Carbohydrate, 6g Sugars

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;