Tested till perfect Black Bean Soup

Black Bean Soup


By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: October 2007

Recipe3 out of 5 based on 10 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4 to 6

Ingredients

  • 1 tbsp 1tbspvegetable oil
  • 1/2 1/2oniononions, diced
  • 2 2carrotcarrots, diced
  • 2 2celery stalkcelery stalks, diced
  • 2 2minced cloves of garlic
  • 1/2 tsp 1/2tspdried oregano
  • 1/4 tsp 1/4tspground cumin
  • 1 pinch 1pinchsalt
  • 1 pinch 1pinchpepper
  • 2 cups 2cupsvegetable stock or sodium-reduced chicken stock
  • 2 cans (each 19 oz/540 ml) 2cans (each 19 oz/540 ml)black beans, drained and rinsed
  • 2 tbsp 2tbspchopped fresh coriander or green onions
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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

Nutritional Information Per each of 6 servings: about

cal 138 pro 8g total fat 3g sat. fat 1g
carb 21g fibre 8g chol 2mg sodium 554mg

% RDI:

calcium 5 iron 14 vit A 33 vit C 7
folate 28
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