Hearty and Healthy Vegetarian Southwest Black Bean Soup Recipe
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Ingredients:
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1 Tbsp. olive or canola oil
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1 medium onion, chopped
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2 cloves garlic, finely chopped
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1 to 2 jalapeno chiles, seeded, finely chopped
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2 cans (15 oz. each) black beans, rinsed, drained
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1 can (14.5 oz.) diced tomatoes, undrained
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1 can low sodium vegetable broth
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2 tsp. ground cumin
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2 Tbsp. chopped fresh cilantro
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Plain yogurt or reduced-fat sour cream, if desired
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Lime wedges, if desired
Directions:
Prep time: 15 minutes
Start to finish: 30 minutes
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In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook three to four minutes, stirring occasionally until tender.
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Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes.
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Remove from heat. Using a potato masher, mash beans until soup reaches desired consistency.
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Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.
Yield: 6 servings
Nutritional Analysis (per serving):
Calories: 240
Fat: 3 g
Carbohydrate: 41 g
Cholesterol: 0 mg
Sodium: 470 mg
Fiber: 14 g
Protein: 12 g
Recipe provided by Eatbetteramerica.com