Soups and Stews Phase 1 - Instant Black Bean Soup

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06-22-2004, 03:13 PM
Instant Black Bean Soup
From Cooking Light

Preparation time: 3 minutes

Try serving this with toasted tortilla wedges. (This would make it Phase 2 with WW tortilla.)

2 (15-ounce) cans no-salt-added black beans, undrained
1/2 cup bottled salsa
1 tablespoon chili powder
1 (16-ounce) can fat-free, less-sodium chicken broth
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
5 tablespoons low-fat sour cream
5 tablespoons minced green onions
2 1/2 tablespoons chopped fresh cilantro

Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.

Yield: 5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheese, 1 tablespoon onions, 1 tablespoon sour cream, and 1 1/2 teaspoons cilantro)

CALORIES 212 (21% from fat); FAT 4.9g (satfat 2.6g, monofat 1.2g, polyfat 0.5g); PROTEIN 14.7g; CARBOHYDRATE 28.7g; FIBER 5.4g; CHOLESTEROL 13mg; IRON 2.9mg; SODIUM 411mg; CALCIUM 163mg;
Cooking Light, OCTOBER 1999