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Cuban Black Bean Soup Recipe

This wonderful-for-winter soup comes from Tracy Lohr of Urbandale, Iowa. Using a blender, this soup becomes a smooth, nutritious heart-warmer just right for those cool nights. If the soup is too thick, add a little more vegetable broth to thin it out.
TOTAL TIME: Prep: 15 min. Cook: 35 min. YIELD:9 servings

Ingredients

  • 4 celery ribs, sliced
  • 1 large onion, chopped
  • 8 garlic cloves, minced
  • 1 jalapeno pepper, seeded and chopped
  • 4 teaspoons canola oil
  • 4 cans (15 ounces each) black beans, rinsed and drained
  • 2 cans (14-1/2 ounces each) vegetable broth
  • 3/4 cup water
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • 1 to 2 teaspoons chili powder
  • 1 to 2 teaspoons pepper
  • 1/2 teaspoon ground coriander
  • 1/4 to 1/2 teaspoon crushed red pepper flakes
  • 1/8 to 1/4 teaspoon hot pepper sauce
  • GARNISH:
  • 9 tablespoons chopped tomatoes
  • 9 teaspoons fat-free sour cream
  • 9 teaspoons minced fresh cilantro

Directions

  • 1. In a Dutch oven coated with cooking spray, saute the celery, onion, garlic and jalapeno in oil until onion is tender. Stir in the beans, broth, water, seasonings and hot pepper sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Cool slightly.
  • 2. In a blender, process soup in batches until smooth. Return to the pan; heat through. Garnish each serving with tomatoes, sour cream and cilantro. Yield: 9 servings (2-1/4 quarts).
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts

1 cup equals 202 calories, 3 g fat (trace saturated fat), 1 mg cholesterol, 786 mg sodium, 33 g carbohydrate, 9 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fat.