Black Bean Soup
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Servings: 4 to 6
Ingredients:
| 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% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
Half onion, diced
2 each carrots and stalks celery, diced
2 cloves garlic, minced
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) ground cumin
Pinch each salt and pepper
2 cups (500 mL) sodium-reduced chicken stock or vegetable stock
2 cans (each 19 oz/540 mL) black beans, drained and rinsed
2 tbsp (25 mL) 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
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