Herbed Black Bean Soup Recipe

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Here's an economical meal that doesn't skimp on flavor. Hearty black beans make up for the meat, and the peppers add just the right splash of color.
TOTAL TIME: Prep: 30 min. + soaking Cook: 2 hours
MAKES:12 servings
TOTAL TIME: Prep: 30 min. + soaking Cook: 2 hours
MAKES: 12 servings

Ingredients

  • 1 pound dried black beans
  • 6 cups low-sodium chicken broth
  • 4 cups water
  • 1-1/2 cups chopped onions
  • 1 cup thinly sliced celery
  • 1 large carrot, chopped
  • 1/2 cup each chopped green, sweet red and yellow peppers
  • 2 garlic cloves, minced
  • 3 tablespoons olive oil
  • 1/4 cup no-salt-added tomato paste
  • 3 tablespoons minced fresh parsley
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  • 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon pepper
  • 3/4 teaspoon salt-free seasoning blend
  • 3 bay leaves

Nutritional Facts

1 cup equals 203 calories, 4 g fat (0 saturated fat), 2 mg cholesterol, 77 mg sodium, 31 g carbohydrate, 5 g fiber, 10 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 vegetable, 1/2 fat.

Directions

  1. Place beans in a Dutch oven or soup kettle; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 to 4 hours or until beans are softened. Drain and rinse beans, discarding liquid.
  2. Return beans to pan; add broth and water. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until the beans are almost tender. Meanwhile, in a large skillet, saute the onions, celery, carrot, peppers and garlic in oil until tender.
  3. Add the tomato paste, herbs and seasonings to the bean mixture. Add the sauteed vegetables; bring to a boil. Reduce heat; cover and simmer for 1 hour or until beans are tender. Discard bay leaves. Yield: 12 servings (3 quarts).
Originally published as Black Bean Soup in Taste of Home's Down-Home Diabetic Cookbook Annual 2000, p83

Nutritional Facts

1 cup equals 203 calories, 4 g fat (0 saturated fat), 2 mg cholesterol, 77 mg sodium, 31 g carbohydrate, 5 g fiber, 10 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 vegetable, 1/2 fat.

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