* Exported from MasterCook *
Southwestern Black Bean Soup - 4 pts; 34g Carbohydrate; 13g Dietary Fiber
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------
1 tablespoon canola oil
1 small onion -- chopped
1 tablespoon chili powder
1 teaspoon ground cumin
30 ounces canned black beans -- rinsed (2 cans 15-oz each)
3 cups water
1/2 cup prepared salsa
1/4 teaspoon salt
1 tablespoon lime juice
To serve: -- 4 tablespoons reduced-fat sour cream (optional)
-- 2 tablespoons chopped fresh cilantro (optional)
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa, and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.
Makes 4 servings, about 1 1/4 cups each.
AuthorNote: This is a zippy Southwestern-
Description:
"4 pts"
Cuisine:
"TexMex"
Source:
"EatingWell 500 Calorie Dinners by Jessie Price, Nick Micco & The EatingWell Test Kitchen, 2010."
S(Formatted by Chupa Babi):
"Feb 2010"
Yield:
"5 cups"
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Per Serving (excluding unknown items): 238 Calories; 6g Fat (21.4% calories from fat); 12g Protein; 34g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 954mg Sodium. Exchanges: 2 Grain(Starch)
Nutr. Assoc. : 0 0 0 0 0 0 1325 0 0 0 0
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