Microwave Black Bean Soup

Southern.Crockpot's picture

Sep. 19, 2011

Ingredients

Minced onion 1/4 Cup (4 tbs)
Minced green bell pepper 1/4 Cup (4 tbs)
Diced seeded tomato 1/4 Cup (4 tbs)
Olive oil/Vegetable oil 2 Teaspoon
Garlic 1 Clove (5 gm) , minced
Ready to serve chicken broth 1 Cup (16 tbs)
All purpose flour 1 Teaspoon
Canned black beans 8 Ounce , rinsed and drained
Chopped fresh parsley 1 Tablespoon
Ground coriander 1/8 Teaspoon
Ground cumin 1/8 Teaspoon
Salt To Taste
Pepper To Taste
Sour cream 2 Tablespoon

Directions

MAKING

1) In a 2-quart ovenproof casserole, mix thoroughly the onion, bell pepper, tomato, oil, and garlic.

2) Microwave on high power for 2 minutes, until the vegetables are soft.

3) To a plate, transfer the soft vegetables and keep aside.

4) In 1-cup liquid measure, mix together the broth and flour.

5) Stir well to dissolve the flour and into the casserole, pour the flour mix.

5) To this, add the beans and parsley.

6) On high power, microwave this mixture for 5 minutes, stirring once every minute.

7) In a blender, blend half of this bean mixture, until smooth.

8) To the casserole, return the blended mixture.

9) Now, add the vegetable mixture and stir well to combine.

10) On high power, microwave this mixture for 8 minutes, until the flavors are blended well.

11) Finally, stir in coriander, cumin, salt, and pepper to taste.

SERVING

12) Into 2 soup bowls, divide the soup and serve hot, topped with 1 tablespoon sour cream each.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 288Calories from Fat 73

 % Daily Value*

Total Fat 8 g12.3%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 915 mg38.13%

Total Carbohydrates 41 g13.7%

Dietary Fiber 5 g20%

Sugars 3 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet