- This topic has 1 reply, 1 voice, and was last updated February 23, 2009 at 6:18 pm by .
- February 23, 2009 at 6:18 pm #270928
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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