Black Bean And Smoked Turkey Soup
|Vegetable oil||1 Tablespoon|
|Chopped red onion||1 Cup (16 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Chopped carrot||1 Cup (16 tbs)|
|Cumin seeds||1 Tablespoon, crushed|
|Dried oregano||1 Teaspoon|
|Garlic||3 Clove (15 gm), minced|
|Water||2 Cup (32 tbs)|
|Canned low salt chicken broth||31 1⁄2 Ounce (Three 10 1/2 Ounce Cans)|
|Canned no salt added black beans||30 Ounce, drained (Two 15 Ounce Cans)|
|Smoked fat free turkey breast||1⁄2 Pound, chopped|
|Chopped red bell pepper||1⁄2 Cup (8 tbs)|
|Chopped fresh parsley/1 tablespoon dried parsley||1⁄4 Cup (4 tbs)|
|Hot sauce||1⁄2 Teaspoon|
|Low fat sour cream||1⁄4 Cup (4 tbs) (1/4 Cup Plus 2 Tablespoon)|
Heat vegetable oil in a Dutch oven over medium heat until hot.
Add onion, celery, carrot, cumin seeds, oregano, and garlic; saute 5 minutes.
Stir in water, salt, broth, and beans.
Bring mixture to a boil; cover, reduce heat, and simmer 45 minutes or until tender.
Place half of bean mixture in a blender or food processor; cover and process until smooth.
Return pureed bean mixture to Dutch oven.
Stir in turkey and next 4 ingredients; cook an additional 5 minutes or until thoroughly heated.
Ladle soup into bowls, and top with sour cream.
Garnish with cilantro sprigs, if desired.
Serving size: Complete recipe
Calories 1411 Calories from Fat 342
% Daily Value*
Total Fat 38 g59%
Saturated Fat 10.1 g50.4%
Trans Fat 0 g
Cholesterol 101.1 mg33.7%
Sodium 6641.8 mg276.7%
Total Carbohydrates 170 g56.8%
Dietary Fiber 62.7 g250.8%
Sugars 32.6 g
Protein 106 g211.1%
Vitamin A 527.1% Vitamin C 264%
Calcium 71.9% Iron 158.1%
*Based on a 2000 Calorie diet