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Southwest Black Bean Soup

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!

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Based on 33 ratings

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 until 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.
 
4 Reviews

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Wow.
The thing that sets this recipe apart is using the potato masher at the end of the process. I was thinking up to that point, :"oh this looks like veggie soup" but after black beans are mashed the colors and textures are released and it is really great!
Posted at 2:03 PM on December 21 2011 by tthompson3060
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Fantastic!
This was a jewel of a find. Fast easy and delicious. My whole family, and extended family loved it. Kids and adults. I did add a can of corn and only put in half of a jalapeno because of my 19 month old eating it. I served with fat free sour cream and diced avocado, yum!
Posted at 11:04 AM on January 5 2010 by
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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
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