Makes 3 servings; about 3½ cups
Fiber, folate, and antioxidants called anthocyanins mean that black beans are among the healthiest of food choices you can make. Take care when you’re mincing the jalapeño not to rub your eyes—the oils in the chile can really make them sting.
2 (15-ounce) cans black beans, drained and rinsed
1 (14-ounce) can reduced-sodium chicken broth
Pinch of dried thyme
1 bay leaf
Dash of hot pepper sauce, or to taste
3 tablespoons chopped tomato
3 tablespoons chopped onion
1 tablespoon minced jalapeño chile (optional)
Add one can of the drained beans and a little of the broth (about ½ cup) to a food processor and puree. Combine the pureed beans, remaining beans, remaining broth, thyme, bay leaf, and hot pepper sauce in a medium saucepan. Bring to a boil over medium heat. Reduce the heat and simmer 10 minutes for flavors to blend.
Ladle into three bowls and top each serving with one-third of the tomato, onion, and jalapeño chile (if using).
Per serving: Calories 265, Protein 17g, Total fat 3g, Sat fat 0.5g, Trans fat 0g, Cholesterol 2mg, Carbohydrate 40g, Dietary fiber 16g, Sodium 936mg