Black Bean Soup
Prep: 15 min, Cook: 20 min.
- 1-1/2 tsp. olive oil
- 1/4 cup onion, chopped
- 3/4 tsp. ground cumin
- 1/2 tsp. ground oregano
- 1/8 tsp. thyme
- 1 lb. canned black beans, drained
- 1 cup recipe-ready crushed tomatoes
- 3/4 cup beef stock
- 1/4 cup salsa
- 2 Tbs. light sour cream
- 2 Tbs. scallions, finely chopped
Heat oil in a heavy non-reactive saucepan over medium high heat. Sauté onion 4-5 minutes or until onion turns golden. Stir in next 3 ingredients and sauté 1 minute, stirring constantly.
Transfer to a food processor or blender. Add next 4 ingredients and purée until mixture is smooth. Return mixture to pan and simmer over low heat 20 minutes, stirring frequently. Serve soup with a dollop of sour cream and sprinkled with scallions.
Per serving: calories 152, fat 3.0g, 17% calories from fat, cholesterol 2mg, protein 8.8g, carbohydrates 24.2g, fiber 9.0g, sugar 7.5g, sodium 409mg, diet points 2.0.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 1.3, Lean meat: 0.0, Fat: 0.5, Sugar: 0.0, Very lean meat protein: 0.0
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The recommended wines are: Chenin Blanc, Chianti, or Beaujolais.