Speedy Black Bean Soup
with low fat cornbread.
2 tablespoons olive oil
1 onion, chopped
1 carrot, chopped
4 garlic cloves, chopped
2 teaspoons ground cumin
1 to 2 teaspoons chopped jalapeño pepper with seeds, divided
2 15- to 16-ounce cans black beans, undrained
1 15-ounce can petite diced tomatoes in juice
1 1/2 cups low-salt chicken broth
Chopped fresh cilantro
Chopped green onions
Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 teaspoon jalapeño. Add beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 teaspoon jalapeño, if desired.
Ladle soup into bowls. Garnish with cilantro and green onions.
Per Serving: 292 Calories; 10g Fat (28.9% calories from fat); 1g Saturated Fat; 17g Protein; 37g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 724mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.
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