a collection of recipes from the green cottage design studio

Wednesday, November 24, 2010

Smokey Black Bean Soup

I came across this recipe and used it for a Heart Healthy Luncheon at work a couple years ago.  It was a competition to find the best recipe with the requirements of no more than 200 calories, 6 grams of fat, and 1.5 grams of saturated fat per serving.  This soup weighs in at 155 calories, 2.6 grams of fat, and .5 grams of saturated fat per serving.  AND -- it's full of flavor!  Oh, and I came in second place... except there was no second place, it was winner take all.  I hear it was a tough decision, though!  I got beat out by a dessert.  Figures!  ;)

Ingredients:
4 teaspoons olive oil
1.5 cups chopped onion
1.5 cups celery
4-5 cloves garlic, minced
4 cups chicken broth
2 (14 ounce) cans diced tomatoes, undrained
4 tablespoons fresh cilantro, chopped
2 teaspoons cumin
1.5 teaspoons smoked paprika
2 (15 ounce) cans black beans, rinsed and drained
fat free sour cream
lime wedges

Directions:
Heat the oil in a large pot over medium heat.  Add the onions, celery, and garlic; saute for about 5 minutes, or until onions are translucent.  Add the broth, tomatoes, cilantro, cumin, and smoked paprika.  Bring to a soft boil.  Reduce heat, cover, and simmer for 20 minutes.  Add 1 can of black beans and puree soup to make a thicker texture.  Add the remaining black beans and simmer for 10 minutes.  Serve each bowl with one lime wedge and 1 tablespoon fat free sour cream.

No comments:

Post a Comment

LinkWithin

Related Posts with Thumbnails