Black Bean Soup
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This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per each of 6 servings: about | - |
| cal | 138 |
| pro | 8 g |
| total fat | 3 g |
| sat. fat | 1 g |
| carb | 21 g |
| fibre | 8 g |
| chol | 2 mg |
| sodium | 554 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 14 |
| vit A | 33 |
| vit C | 7 |
| folate | 28 |
Ingredients
- 1 tbsp vegetable oil
- 1/2 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 minced cloves of garlic
- 1/2 tsp dried oregano
- 1/4 tsp ground cumin
- 1 pinch salt
- 1 pinch pepper
- 2 cups vegetable stock or sodium-reduced chicken stock
- 2 cans (each 19 oz/540 ml) black beans, drained and rinsed
- 2 tbsp chopped fresh coriander or green onions
Preparation
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
In blender, purée half of the soup, in batches, until smooth; return to pot. Garnish with coriander.
Serve with: Quesadilla Bites
Source : Canadian Living Magazine: October 2007
- Keywords : Soup; Heart-healthy; High fibre; Beans; Vegetable broth/stock;
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