It's really kinda warm today, but for some reason I'm craving soup... a rich hearty soup.. so black bean soup it is...
The nutrtion data comes from Spark People - I created the recipe and then used what they say for nutrition info: (Sodium is extremely high, but the black beans are rinsed very well so that's gotta take out some of the sodium...)
Black bean soup
1 med onion, chopped
2 cloves garlic, minced
4 baby carrots, chopped (I have those int he house)
1 large stalk celery, chopped
1 poblano pepper, chopped (these are very mild in the heat factor - jalapenos would be good too -- or no pepper at all if you like it milder)
2 tsp chopped fresh cilantro
4 slices canadian bacon, chopped
1 container (4 servings) of reduced sodium, low fat, chicken stock)
1 tbs ground cumin
1/2 tsp crushed red pepper
1 (15 ounce) can black beans, rinsed and drained
Lime wedges, more cilantro, and low fat sour cream for garnish
In a large sauce pan, add Canadian bacon and heat over medium heat until heated thru. Add the onion, poblano pepper, carrot, celery and garlic and cook 5 minutes or until onion is tender.
Stir in chicken broth, cilantro, and cumin. Heat to a simmer over medium high heat.
Add beans, reserving 1/4 cup, Reduce heat, cover and simmer about 10 minutes. With a hand blender (or food processor or real blender) pulverize the soup til you have the desired consitency.. i like it a little chunky... Add 1/4 cup beans (this is optional - i l ike to see the whole black beans in the soup - if you don't - puree it all.)
Serve with lime wedges , a dollop of sour cream, a spoon ful or two of salsa or some fresh tomatoes, and some minced cilantro.
Makes 4 big servings
The numbers
Calories: 200
Total fat: 3 grams
Saturated fat: 1 gram
Cholesterol: 14 mg
Sodium: 1007 mg
Carbohydrate: 20 grams
Protein: 14 grams
Dietary fiber: 7 grams
(Yikes I know the sodium is extreme but i can't figure out how much sodium is in the rinsed black beans.. it would also be less if you used water rather than chicken stock.. or 1/2 and 1/2. Canadian bacon is also high in sodium.. a low sodium ham substituted but i didn't think about that when i was in the grocery store...
The nutrtion data comes from Spark People - I created the recipe and then used what they say for nutrition info: (Sodium is extremely high, but the black beans are rinsed very well so that's gotta take out some of the sodium...)
Black bean soup
1 med onion, chopped
2 cloves garlic, minced
4 baby carrots, chopped (I have those int he house)
1 large stalk celery, chopped
1 poblano pepper, chopped (these are very mild in the heat factor - jalapenos would be good too -- or no pepper at all if you like it milder)
2 tsp chopped fresh cilantro
4 slices canadian bacon, chopped
1 container (4 servings) of reduced sodium, low fat, chicken stock)
1 tbs ground cumin
1/2 tsp crushed red pepper
1 (15 ounce) can black beans, rinsed and drained
Lime wedges, more cilantro, and low fat sour cream for garnish
In a large sauce pan, add Canadian bacon and heat over medium heat until heated thru. Add the onion, poblano pepper, carrot, celery and garlic and cook 5 minutes or until onion is tender.
Stir in chicken broth, cilantro, and cumin. Heat to a simmer over medium high heat.
Add beans, reserving 1/4 cup, Reduce heat, cover and simmer about 10 minutes. With a hand blender (or food processor or real blender) pulverize the soup til you have the desired consitency.. i like it a little chunky... Add 1/4 cup beans (this is optional - i l ike to see the whole black beans in the soup - if you don't - puree it all.)
Serve with lime wedges , a dollop of sour cream, a spoon ful or two of salsa or some fresh tomatoes, and some minced cilantro.
Makes 4 big servings
The numbers
Calories: 200
Total fat: 3 grams
Saturated fat: 1 gram
Cholesterol: 14 mg
Sodium: 1007 mg
Carbohydrate: 20 grams
Protein: 14 grams
Dietary fiber: 7 grams
(Yikes I know the sodium is extreme but i can't figure out how much sodium is in the rinsed black beans.. it would also be less if you used water rather than chicken stock.. or 1/2 and 1/2. Canadian bacon is also high in sodium.. a low sodium ham substituted but i didn't think about that when i was in the grocery store...
