Low-Fat Black Bean Soup
Recipes Healthy Cooking Main Dish Meal ideas Quick and Easy Soups and stews
Description
Make a healthy black bean soup without losing any flavor. It only has 3 g fat, 134 calories and is loaded with 7 g fiber. It's so good and can be ready in about 45 minutes. Make it vegetarian by using vegetable stock or broth, if you wish.
Ingredients
1 T. vegetable oil
1 medium onion, finely chopped or grated
1 jalapeno chile, stemmed, seeded and minced
6 garlic cloves, minced
2 t. chili powder
⅛ - ¼ t. cayenne pepper
4 - 14.5 oz. cans black beans, rinsed and drained
4 c. low-sodium chicken stock
2 c. water, divided
1/2 t. salt, plus more if needed
black pepper, to taste
1 - 2 T. freshly squeezed lime juice
½ c. cilantro, chopped, optional
Directions
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In a large soup pot/Dutch oven, heat oil over medium heat until shimmering; add onion, jalapeno, and garlic; cook until softened, about 5 minutes. Stir in chili powder and cayenne; cook 1 minute; add beans, stock, 1½ c. water, and ½ t. salt; stir. Bring to a simmer; cook about 20 minutes to blend the flavors.
Process 3 c. soup in a blender until smooth and pureed.
Stir the pureed soup back into pot; add a little more water if necessary, to desired consistency. Remove from heat; season with salt, pepper, and lime juice, to taste.
Serve, garnished with cilantro, if desired.
6-8 servings.