Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Santa Fe Black Bean Soup

Monday, June 22, 2009

{soups-salads-and-salad-dressings} Santa Fe Black Bean Soup

Santa Fe Black Bean Soup

soups

1 1/2 packages dry black beans; rinsed and picked
-- over, (16 ounces
-- each)
3 1/2 quarts low-salt; low fat chicken
-- stock or broth
2 pounds potatoes; (about 6 medium),
-- peeled and diced
1 tablespoon ground cumin
1 teaspoon sea salt
1 teaspoon dried thyme leaves
1 teaspoon chili powder
1 teaspoon ground coriander
3 large tomatoes; peeled, seeded and
-- diced
1 cup diced onions
3 cloves garlic; minced
1 tablespoon red wine vinegar
Nonfat sour cream and cilantro for
-- garnish

In large saucepot or Dutch oven place beans and enough water to cover; let
stand overnight. Drain. In same saucepot place soaked beans, stock,
potatoes,
cumin and next 4 ingredients. Bring to a boil. Reduce heat to low;
loosely
cover and cook 1 hour. Add tomatoes, onions and garlic. Cook 1 hour more
or
until beans are tender. In food processor or blender puree 2/3 black bean
mixture in batches until smooth; return to saucepot with remaining beans.
Add
vinegar. Serve topped with sour cream and cilantro, if desired.

Per Serving Calories 262, Fat 2 g, Cholesterol 0 mg, Carbohydrate 49 g,
Protein 13.5 g, Sodium 186 mg, Fiber 8 g

Source: The ISPA Recipe Collection Makes 14 (1-cup) servings

Per serving: 13 Calories (kcal); trace Total Fat; (14% calories from fat);
1g
Protein; 3g Carbohydrate; 0mg Cholesterol; 140mg Sodium Food Exchanges: 0
Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 65 Calories; trace Fat (4.2%
calories from fat); 2g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 144mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 14 servings