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  1. #1
    Deal GURU
    Join Date
    Aug 2008
    outside Philadelphia, PA
    Blog Entries

    Default Quick Black Bean Soup

    Quick Black Bean Soup

    1 tablespoon olive oil
    1-1/2 cups chopped onion (1 large)
    2 cups thinly sliced carrots (4-5 medium)
    1 cup thinly sliced celery (2 stalks)
    3 cloves garlic, minced
    3 cans (15 oz. each) black beans
    1 can (14.5 oz.) low sodium chicken broth
    1/2 cup beer*
    1-1/2 teaspoon cumin
    1/8-1/4 teaspoon cayenne pepper
    lemon or lime slices
    sour cream or plain yogurt

    cooked white or yellow rice
    shredded Cheddar cheese
    * may substitute 1/2 cup chicken broth or water.
    In a large saucepan, heat olive oil over medium-high heat; sauté onion, carrots, celery and garlic for 3 minutes. Cover; cook 10 minutes, stirring several times until vegetables are very soft. Transfer vegetables to food processor or blender. Add 2 cans undrained beans. Purée until very smooth. Return mixture to saucepan. Drain and rinse remaining can of beans; add to soup. Stir in broth, beer, cumin and cayenne. Bring to a simmer over medium-high heat. Cook uncovered 10 minutes, stirring frequently to prevent sticking. Serve with squeeze of lemon or lime, or choice of condiments. Makes about 7 cups. Serves 6

    Nutritional Information per Serving:
    Calories 376, Protein 20 g, Carbohydrates 66 g, Fat 4 g, Calories from fat 10%, Cholesterol 0 g, Fiber 17 g, Folate 319 mcg, Sodium 811 mg

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