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Reduced Sodium Chicken Noodle Soup

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Southwest Black Bean Soup

Fiber Up with Beans

Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber!

2 reviews

17 ratings - Click to rate

Fiber-rich beans star in a tomato-packed spicy soup. From eatbetteramerica.

Prep Time:15 min

Start to Finish:30 min

makes:6 servings

1	tablespoon olive or canola oil
1	medium onion, chopped
2	cloves garlic, finely chopped
1	to 2 jalapeño chiles, seeded, finely chopped
2	cans (15 oz each) black beans, rinsed, drained
1	can (14.5 oz) Muir Glen® organic diced or fire roasted diced tomatoes, undrained
1 3/4	cups Progresso® reduced-sodium chicken broth (from 32-oz carton) or 1 can (14 oz) vegetable broth
2	teaspoons ground cumin
2	tablespoons chopped fresh cilantro
	Plain yogurt or reduced-fat sour cream, if desired
	Lime wedges, if desired

1.	In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook 3 to 4 minutes, stirring occasionally, until tender.
2.	Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes. Remove from heat. Using a potato masher, mash beans utnil soup reaches desired consistency. Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 240 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 470mg; Total Carbohydrate 41g (Dietary Fiber 14g, Sugars 6g); Protein 12g % Daily Value*: Vitamin A 15%; Vitamin C 20%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

2 Reviews

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A very hearty healthy recipy that was pretty simple. We tossed some avacado slices in to serve and it was Delish! It was even better the next day. I would definitely recommend this recipe.
Posted at 2:13 PM on April 6 2009 by anelson48

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The soup was excellent. Everyone in my family liked it. My daughter who does not eat beans ate it with rice. The finished the first batch and asked me to make more. It was super easy to make.
Posted at 4:49 PM on January 19 2009 by Ana Beaton