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Southwest Black Bean Soup
Recipe Tip
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!
  15 ratings : 0 reviews

Southwest Black Bean Soup

Fiber-rich beans star in a tomato-packed spicy soup. From eatbetteramerica.
Prep Time:15 min
Start to Finish:30 min
makes:6 servings

1tablespoon olive or canola oil
1medium onion, chopped
2cloves garlic, finely chopped
1to 2 jalapeño chiles, seeded, finely chopped
2cans (15 oz each) black beans, rinsed, drained
1can (14.5 oz) Muir Glen® organic diced or fire roasted diced tomatoes, undrained
1 3/4cups Progresso® reduced-sodium chicken broth (from 32-oz carton) or 1 can (14 oz) vegetable broth
2teaspoons ground cumin
2tablespoons 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 Percent 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 
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 3 oz-equivalents Meat & Beans, 1 c Vegetables, 1 tsp Fats & Oils

 
 
 
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