Soups and Stews Phase 2 - Black Bean Soup




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beachgal
06-18-2004, 06:52 PM
Black Bean Soup
From Cooking Light

Phase 2 because of carrots...take them out and this is Phase 1.

1 pound dried black beans
2 bacon slices, chopped
1 cup chopped onion
3/4 cup chopped carrot
3/4 cup chopped celery
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
4 (14-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can crushed tomatoes, undrained
1/3 cup minced fresh cilantro
2 tablespoons fresh lime juice
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup reduced-fat sour cream

Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain and rinse beans.
Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan. Add onion, carrot, and celery to drippings in pan; sauté 10 minutes or until tender. Add garlic and jalapeño; sauté 2 minutes. Add beans, bacon, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender. Place 4 cups soup in a blender or food processor; let stand 5 minutes. Process until smooth; return pureed soup to pan. Stir in cilantro, lime juice, salt, and pepper. Serve with sour cream.

Yield: 12 servings (serving size: 1 cup soup and 1 tablespoon sour cream)

NUTRITION PER SERVING
CALORIES 215 (20% from fat); FAT 4.8g (sat 2.1g, mono 1.6g, poly 0.7g); PROTEIN 12g; CARB 32.5g; FIBER 7.7g; CHOL 8mg; IRON 3mg; SODIUM 570mg; CALC 95mg;

Cooking Light, JUNE 2004