Black Bean Soup

Black Bean Soup Image by: Black Bean Soup Author: Canadian Living


  • Portion size 6 servings
  • Credits : Canadian Living Magazine: October 2007

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 onion diced
  • 2 carrots diced
  • 2 celery stalks diced
  • 2 minced cloves of garlic
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1 pinch salt
  • 1 pinch pepper
  • 2 cups vegetable stock
  • 2 cups sodium-reduced chicken stock
  • 2 cans black beans drained and rinsed
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons chopped green onions

Method

In large saucepan, heat oil over medium heat; fry onion, carrots, celery, garlic, oregano, cumin, salt and pepper, stirring occasionally, until softened, about 5 minutes. Add stock and 4 cups (1 L) water, scraping up any brown bits. Add beans and bring to boil; reduce heat, cover and simmer for 20 minutes.

In blender, purée half of the soup, in batches, until smooth; return to pot. Garnish with coriander.

Serve with: Quesadilla Bites

Nutritional facts Per each of 6 servings: about

  • Sodium 554 mg
  • Protein 8 g
  • Calories 138.0
  • Total fat 3 g
  • Cholesterol 2 mg
  • Saturated fat 1 g
  • Total carbohydrate 21 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 28.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 33.0
  • Vitamin C 7.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Quick & Easy

Black Bean Soup

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