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Southwestern Black Bean Soup
By Sandra Woodruff
Jan 1, 2006, 19:11
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
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