Stacy's Black Bean Soup
Healthy Cooking
October/November '09 issue
Page:28
"We love this low-fat black bean soup!" And you will, too! It's packed with good-for-you vegetables and beans. To make it completely vegetarian, substitute vegetable broth for the chicken broth. Stacy Marti — Jenks, Oklahoma
SERVINGS: 8
CATEGORY: Low Fat
METHOD:
TIME: Prep: 35 min. + soaking Cook: 1-1/4 hours
Ingredients:
1-1/2 cups dried black beans
3 celery ribs, chopped
3 medium carrots, chopped
1 large onion, chopped
2 garlic cloves, minced
2 teaspoons olive oil
6-1/2 cups reduced-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 bay leaf
3 tablespoons lime juice
8 tablespoons reduced-fat sour cream
1/4 cup minced fresh cilantro
Directions:
Place beans in a large saucepan; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 to 4 hours or until beans are softened. Drain and rinse beans, discarding liquid.
In a Dutch oven coated with cooking spray, saute the celery, carrots, onion and garlic in oil until vegetables are tender. Add the beans, broth, oregano, thyme, salt, cayenne and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 1 to 1-1/4 hours or until beans are tender. Discard bay leaf. Cool slightly.
In a blender, cover and process soup in batches until smooth. Return to pan; heat though. Stir in lime juice. Garnish each serving with sour cream and cilantro. Yield: 8 servings (2 quarts).
Nutrition Facts
One serving:1 cup
Calories: 210 Fat:3 g Saturated Fat:1 g Cholesterol:
Diabetic Exchange:
2 starch, 1 very lean meat, 1 vegetable.
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
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