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Southwest Black Bean Soup

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Southwest Black Bean Soup
  • 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;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

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