Soups & Stews : Bean & legume Last Updated: Aug 10th, 2009 - 10:40:32 Southwestern Black Bean Soup By Sandra Woodruff  Printer friendly page Yield: 5 servings 1 tablespoon extra virgin olive oil 1/3 cup chopped celery 1/3 cup chopped onion 1/3 cup chopped green bell pepper 1/3 cup chopped carrot 2 teaspoons crushed garlic 1 1/2 cups low-sodium chicken or vegetable broth 1 cup low-sodium vegetable juice cocktail (like V-8) 2 cans (15 ounces each) black beans, drained 1 teaspoon chili powder 1 teaspoon ground cumin 3/4 teaspoon dried oregano TOPPINGS 1/2 cup nonfat or light sour cream 1/3 cup finely chopped red onion 1/3 cup finely chopped green bell pepper 1/3 cup shredded reduced-fat Monterey Jack or cheddar cheese 1. Place the olive oil in a 2 1/2-quart pot and place over medium heat. Add the celery, onion, bell pepper, and carrots. Cover and cook, shaking the pan occasionally, for about 4 minutes or until the vegetables start to soften. Add the garlic and cook for 30 seconds more. 2. Add the broth, vegetable juice, black beans, chili powder, cumin, and oregano to the pot. Cover and bring to a boil. Reduce the heat, and simmer for 15 minutes. 3. Use an immersion blender to puree the soup until smooth, or leave slightly chunky if desired. (Or carefully puree the soup in a regular blender, 2 cups at a time, at low speed.) Serve hot, topping each serving with some of the sour cream, onions, peppers, and cheese. Nutritional Facts (per 1-cup serving) Calories: 185     Carbohydrates: 30g      Fiber: 9 g Fat: 4.1 g      Sat. Fat: 1.2 g Cholesterol: 4 mg          Protein: 12 g      Sodium: 526 mg      Calcium: 149 mg Potassium: 656 mg  Diabetic exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat © Copyright 2005 by eatsmarttoday.com Top of Page