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Stacy's Black Bean Soup Recipe

Stacy's Black Bean Soup Recipe

“We love this low-fat black bean soup!” And you will, too! It’s packed with good-for-you vegetables and beans. To make it completely vegetarian, substitute vegetable broth for the chicken broth. Stacy Marti — Jenks, Oklahoma
TOTAL TIME: Prep: 35 min. + soaking Cook: 1-1/4 hours YIELD:8 servings

Ingredients

  • 1-1/2 cups dried black beans
  • 3 celery ribs, chopped
  • 3 medium carrots, chopped
  • 1 large onion, chopped
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 6-1/2 cups reduced-sodium chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 bay leaf
  • 3 tablespoons lime juice
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup minced fresh cilantro

Directions

  • 1. Place beans in a large saucepan; 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. In a Dutch oven coated with cooking spray, saute the celery, carrots and onion in oil until vegetables are tender. Add garlic; cook 1 minute longer. Add the beans, broth, oregano, thyme, salt, cayenne and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 1 to 1-1/4 hours or until beans are tender. Discard bay leaf. Cool slightly.
  • 3. In a blender, cover and process soup in batches until smooth. Return to pan; heat though. Stir in lime juice. Garnish each serving with sour cream and cilantro. Yield: 8 servings (2 quarts).

Nutritional Facts

1 cup equals 210 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 686 mg sodium, 34 g carbohydrate, 8 g fiber, 13 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.