* Exported from MasterCook *
Very Classy Black Bean Soup - 4 pts
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 large onions -- chopped
6 garlic cloves -- minced
1/2 serrano chile pepper -- seeded and minced or 1 jalapeno chile pepper, minced, with the seeds (wear plastic gloves when handling)
3 cans black beans -- (15 1/2-ounces), rinsed and drained
4 cups water
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons medium-dry sherry -- (optional)
2 hard-cooked eggs -- coarsely chopped
1/3 cup chopped sweet onion
To serve: -- lemon slices
In a Dutch oven, heat the oil over medium heat. Add the onions, garlic,
and chile pepper. Cook, stirring often, for 7 minutes, or until golden.
Stir in the beans, water, salt, pepper and sherry (if using). Cover and
bring to a boil over high heat. Reduce the heat to low and simmer,
covered, for 30 minutes to blend the flavors.
With a potato masher, mash the soup in the pot to a chunky, thick texture.
Ladle the soup into bowls and garnish each with some chopped egg and onion
and a lemon slice.
Makes 4-main dish or 6 first-course servings (7 cups)
Per serving: 200 cals (41 %); 9 g fat; 26 g carbs; 7 g fiber; 8 g protein;
95 mg cholesterol; 680 mg sodium
Diet exchange: 2 veg; 1 bread; 1/2 meat; 1 1/2 fat
Carb choice: 2
AuthorNote: Sometimes called turtle beans, black beans are sweet flavored,
with black skin and creamy colored flesh. At 6 grams of fiber per
half-cup, black beans can help you cut calories by blocking the digestion
of some fats.
ChupaNote: add 3/4 cup grated carrots, and 3/4 cup minced celery, with the
onions to the oil. You may need to add a little oil. Add half-cup minced
red bell peppers sprinkled over the bowls before serving.
Description:
"4 pts NOT PointsPlus"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
Yield:
"7 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 637 Calories; 12g Fat (16.3%
calories from fat); 36g Protein; 99g Carbohydrate; 24g Dietary Fiber;
106mg Cholesterol; 316mg Sodium. Exchanges: 6 Grain(Starch); 2 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
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