Spanish Black Bean Soup
2 tsp chicken broth
1 tsp olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 tsp fresh minced oregano
1 tsp cumin
1 tsp chili powder or 1/2 tsp cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch; or canned, rinsed, and drained)
1 1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken
broth and 1 teaspoon oil.
Add the garlic and onions and saute for 3 minutes.
Add the oregano, cumin, and chili powder and stir for another minute.
Add the red pepper and carrot and saute for 2 minutes.
Puree 1-1/2 cups of the black beans in a blender or food processor.
Add the pureed beans to the pot.
Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red
wine.
Simmer and let cook for 1 hour. Season with salt and pepper.
Makes: 6 servings (1 cup each)
Nutritional Information Per Serving: Calories: 149, Fat: 1 grams,
Sodium: 134 milligrams, Protein: 9 grams, Carbohydrates: 26 grams
Diabetic Exchanges: 1 1/2 Starch, 1 Very Lean Meat
Darlene
--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.
Posted by: Darlene BC <dsharple@shaw.ca>
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