Fill your tummy without expanding your waistline when you dig into a bowl of this soup. If you want to add meat, use lean beef or chicken to pack in extra protein.
—ANGEE OWENS LUFKIN, TX
PREP: 20 MIN. • COOK: 25 MIN. • MAKES: 8 SERVINGS (2 QUARTS)
3 cans (15 ounces each) black beans, rinsed and drained, divided
3 celery ribs with leaves, chopped
1 large onion, chopped
1 medium sweet red pepper, chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons olive oil
4 garlic cloves, minced
2 cans (14 1/2 ounces each) reduced-sodium chicken broth or vegetable broth
1 can (14 1/2 ounces) diced tomatoes with green peppers and onions, undrained
3 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 teaspoon Louisiana-style hot sauce
1/4 teaspoon pepper
1 bay leaf
1 teaspoon lime juice
1/2 cup reduced-fat sour cream
1/4 cup chopped green onions
1. In a small bowl, mash one can black beans; set aside. In a large saucepan, saute the celery, onion, red pepper and jalapeno in oil until tender. Add garlic; cook 1 minute longer.
2. Stir in the broth, tomatoes, cumin, coriander, hot sauce, pepper, bay leaf, remaining beans and reserved mashed beans. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
3. Discard bay leaf. Stir in lime juice. Garnish each serving with 1 tablespoon of sour cream and 1 1/2 teaspoons of green onion.
CHICKEN BLACK BEAN SOUP Add 2 cups cubed cooked chicken with the broth.
NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
PER SERVING 1 cup equals 222 cal., 5 g fat (1 g sat. fat), 5 mg chol., 779 mg sodium, 32 g carb., 9 g fiber, 11 g pro. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.
Full of Beans
It’s easy to thicken Southwestern soups without adding flour. Simply stir pureed cooked beans into the soup and heat through.