Black Bean Vegetable Soup
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Black Bean Vegetable Soup

Black Bean Vegetable SoupPreparation time: 50 min.
(Longer if you cook your own beans)
Serves 8. From allrecipes.com

Ingredients:

  • 1-tablespoon vegetable oil
  • 1 yellow onion, chopped
  • 1 clove garlic, minced
  • 2 carrots, peeled and chopped
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 4 cups vegetable or chicken stock or water
  • 2 (15 oz.) cans of black beans, rinsed and drained
  • 1 (8.75 oz.) can whole kernel corn or 1 ½ cups fresh corn
  • ¼ teaspoon ground black pepper
  • 1 (14.5 oz.) can stewed tomatoes or 1 lb. fresh tomatoes, chopped

What to do:

  • In a large saucepan, heat oil over medium heat. Add onion and carrots. Stir and cook 10 minutes, or until onion is softened and carrots start to “sweat.”
  • Add the chili powder, garlic, and cumin stir and cook 1 min.
  • Add the stock or water, 1 can of rinsed beans, corn, and black pepper, bring it to a boil, and let cook while you do the next step.
  • In a food processor or blender (or use a potato masher and do by hand) puree together the tomatoes and 1 can of rinsed beans.
  • Reduce the heat in the pot that is boiling away, and add the pureed beans and tomatoes. Stir well.
  • Reduce the heat and simmer 10-15 minutes until the carrots are tender.

Nutrition facts per serving:

Calories 166 (18% from fat); Protein 7.6 gm., Fat 3.4 gm. (sat 0.3 gm.), Carbohydrates 27.1 gm., Fiber 7.9 gm., Cholesterol 0 mg, Iron 3 mg, Sodium 651 mg, Calcium 67 mg.

 

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