Rich and Spicy Black Bean Soup
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Preparation time: 10 minutes |
4 servings |
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Cooking time: 21 minutes |
186 calories per serving, 9% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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Loaded with the antioxidant lycopene, and not weighed down at all with fat, this deep, dark bowl of rustic goodness makes you 8.1 days younger. |
Onion, garlic, tomatoes, salsa, beans, cilantro (fiber, healthy protein, calcium, magnesium, zinc, selenium, potassium, vitamin B3, folic acid, lycopene, antioxidants, healthy fats, flavonoids) |
ingredients
1 teaspoon canola oil
1 small red or yellow onion, chopped
3 garlic cloves, minced
1 teaspoon each ground coriander and ground cumin
1¾ cups low-salt chicken broth
1 can (14½ ounces) diced tomatoes, undrained
2 cans (15 or 16 ounces each) black beans, rinsed and drained
1/3 cup chipotle chile salsa or cooking sauce, preferably Frontera Foods brand
¼ cup chopped cilantro
Optional garnishes: low-fat sour cream, crushed baked tortilla chips
preparation
Heat a large saucepan over medium heat. Add oil, then onion. Cook 5 minutes, stirring occasionally. Add garlic, coriander, and cumin; cook 1 minute.
Add broth and tomatoes; bring to a boil over high heat. Stir in beans and salsa. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Remove from heat; stir in cilantro. Ladle into bowls; garnish as desired.
substitutions: Canned diced tomatoes with green chiles such as Muir Glen brand may be substituted for diced tomatoes, and vegetable broth may replace chicken broth. Crunchy banana chips, if they’re dried and not deep-fried, can easily replace tortilla chips.
tips: This treat can be enjoyed year-round. To quickly separate a head of garlic into cloves, press it firmly with the heel of your hand or smash it with the bottom of a heavy pot. Each head contains approximately 12 cloves of garlic. To loosen the papery skin and quickly peel the garlic, smash the clove with the side of a chef’s knife.
nutritional analysis
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Total fat (g) 3.0 |
Sodium (mg) 699 |
Vitamin A (RE) 69 |
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Fat calories (kc) 27 |
Calcium (mg) 116 |
Beta-carotene (RE) 411 |
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Cholesterol (mg) 0.4 |
Magnesium (mg) 167 |
Vitamin C (mg) 19 |
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Saturated fat (g) 0.45 |
Zinc (mg) 2.7 |
Vitamin E (mg) 0.5 |
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Polyunsaturated fat (g) 1.0 |
Selenium (mcg) 5 |
Thiamin B1 (mg) 0.6 |
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Monounsaturated fat (g) 1.6 |
Potassium (mg) 1158 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 10.2 |
Flavonoids (mg) 2.9 |
Niacin B3 (mg) 3.4 |
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Carbohydrates (g) 59.5 |
Lycopene (mg) 8.9 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 3.4 |
Fish (oz) 0 |
Folic acid (mcg) 331 |
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Protein (g) 22.9 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |