Hearty Black Bean Soup
|Olive oil||2 Teaspoon|
|Yellow onion||1 Large, chopped|
|Garlic||2 Clove (10 gm), minced|
|Dried oregano||1⁄2 Teaspoon, crumbled|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Ground cumin||1⁄4 Teaspoon|
|Cayenne pepper||1⁄8 Teaspoon|
|Cooked drained black beans||1 1⁄2 Cup (24 tbs)|
|Low sodium chicken broth||1 1⁄2 Cup (24 tbs)|
|Chopped fresh coriander/Parsley||4 Teaspoon|
In a large heavy saucepan, heat the olive oil over moderate heat for 1 minute; add the onion and garlic and cook, uncovered, for 5 minutes or until the onion is soft.
Stir in the oregano, thyme, cumin, and cayenne pepper, and cook, stirring, 1 minute longer.
Meanwhile, place half of the black beans in an electric blender or food processor and puree by whirling for 30 seconds.
Add the bean puree, the remaining beans, and the chicken broth to the saucepan, reduce the heat to low, and cook, uncovered, for 15 minutes.
Ladle the soup into bowls and garnish, if you like, with the coriander.
Serving size: Complete recipe
Calories 604 Calories from Fat 114
% Daily Value*
Total Fat 13 g19.8%
Saturated Fat 2.2 g10.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1394.4 mg58.1%
Total Carbohydrates 98 g32.6%
Dietary Fiber 25.1 g100.5%
Sugars 3.9 g
Protein 29 g58.5%
Vitamin A 36.6% Vitamin C 18.1%
Calcium 56.6% Iron 40.8%
*Based on a 2000 Calorie diet