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Speedy Black Bean Soup

Ingredients

Soup:
  • 1 tsp olive oil
  • 1 small onion, minced
  • 2 15-oz cans black beans, 1 can drained
  • 1 1/2 cups low-fat, low-sodium chicken broth
  • 1/2 cup dry red wine
  • Fresh ground pepper to taste 1 tsp cayenne pepper
Garnish:
  • 6 Tbsp low-fat sour cream
  • Cilantro or parsley sprigs

Directions

  1. In a stockpot over medium-high heat, heat the oil. Add the onion and saute for 5 minutes.
  2. Add the drained can of beans and thicken broth. Simmer for 5 minutes.
  3. Puree the other can of beans with the bean liquid in a blender or food processor. Add to the soup. Add the red wine, ground pepper, and cayenne pepper and simmer for 10 minutes. Garnish with sour cream and parsley or cilantro sprigs.

Notes

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

There are many versions of Black Bean Soup available, but this one is probably the fastest around. No vegetables are included, except onion, so if you want to include more vegetables, the soup will take a little longer to cook.

Menu Suggestions

Serve on top of whole wheat bread or baked or grilled vegetables with green salad.
Nutrition Facts Servings Per Recipe: 6
 
Amount Per Serving Calories 168
 
Total Fat 3g
Saturated Fat 1g
Sodium 394 mg
 
Total Carbohydrate 26g
Dietary Fiber 8g
 
Protein 10g

Exchanges per Serving

1 1/2 Starch
1 Very Lean Protein
 
1 1/2 Carbohydrate Choice