Black Bean Soup Spanish Style
(makes 2 quarts) 4 servings
Ingredients
- 2 teaspoons olive oil
- 3 cloves garlic, minced (garlic, onion, carrot, and pepper can be chopped in processor)
- 1 medium yellow onion, finely chopped
- 1 medium carrot, finely chopped
- 1 medium red pepper, finely chopped
- 1 teaspoon each, cumin, chili powder, and coriander
- 1 teaspoon each dried oregano and thyme
- 1/8 teaspoon ground cloves
- 3 cups canned cooked black beans, rinsed (2 15oz cans)
- 4 cups low sodium chicken broth
- 1/2 tsp Sea Salt
Preparation
In a large heavy bottom pot, over medium-high heat, heat the 2 teaspoons olive oil, add garlic, pepper, and onion and sauté for 3-5 minutes; add cumin, chili powder, coriander, oregano, thyme, and cloves, sauté for 3 minutes. Add beans, cover with broth, simmer for 15 minutes.
Nutrition Per Serving
- Calories: 255
- Carbohydrates: 39 g
- Total Fat: 5 g
- Saturated Fat: 1 g
- Cholesterol: 0 mg
- Fiber: 13 g
- Protein: 17 g
- Sodium: 565 mg
- Carb Choices: 2.5
Contributed by Janice Baker, BSc., MBA, RD, CDE, CNSC www.BakerNutrition.com jbaker9@ san.rr.com
