Black Bean Chipotle Soup Recipe

Nutrition Facts

  • One serving:
  • 1 cup soup with 2 tablespoons sauce
  • Calories:
  • 185
  • Fat:
  • 4 g
  • Saturated Fat:
  • 2 g
  • Cholesterol:
  • 10 mg
  • Sodium:
  • 883 mg
  • Carbohydrate:
  • 29 g
  • Fiber:
  • 7 g
  • Protein:
  • 10 g
  • Diabetic Exchange:
  • 2 vegetable, 1 starch, 1 very lean meat, 1/2 fat.


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Black Bean Chipotle Soup

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“I am a vegetarian, but the rest of my family is not,” confides Janice Schneider from Parkville, Missouri. “But they prefer this soup to a traditional meaty chili because it’s packed with so much flavor.”

SERVINGS: 8

CATEGORY: Lower Fat

METHOD: Other stovetop

TIME: Prep: 15 min. Cook: 30 min.

Ingredients:

  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon canola oil
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 2 cans (14-1/2 ounces each) vegetable broth
  • 1 can (28 ounces) crushed tomatoes
  • 1 tablespoon chopped chipotle pepper in adobo sauce
  • 2 bay leaves
  • 1 tablespoon minced fresh cilantro
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • SAUCE:
  • 1 cup (8 ounces) reduced-fat sour cream
  • 2 green onion tops, chopped
  • 1 garlic clove, peeled
  • 1/8 teaspoon salt
  • 1/8 teaspoon adobo sauce
  • 1 tablespoon minced fresh cilantro

Directions:

In a large saucepan coated with cooking spray, saute onion and garlic in oil until tender. Add the beans, broth, tomatoes, chipotle pepper, bay leaves and seasonings. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
    Meanwhile, in a blender, combine the sour cream, green onion tops, garlic, salt and adobo sauce; cover and process until blended.
    Discard bay leaves from soup. Top each serving with sauce and sprinkle with cilantro. Yield: 8 servings (2 quarts, 1 cup sauce).


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