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Healthy Southwest Black Bean Soup

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Healthy Southwest Black Bean Soup
  • Prep Time 15 min
  • Total Time 30 min
  • 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) diced or fire roasted diced tomatoes, undrained
1 3/4
cups reduced-sodium chicken broth 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.
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 INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
30
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
320mg
13%
Potassium
460mg
13%
Total Carbohydrate
34g
11%
(
Dietary Fiber
12g
49%
,
Sugars
1g
)
Protein
10g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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