Black Bean-and-Smoked Turkey Soup
From Cooking Light

Tips: Crush cumin seeds with a mortar and pestle, or place seeds in a heavy-duty zip-top plastic bag, and crush with a mallet or rolling pin. Make soup ahead and freeze in an airtight container up to three months, or store in the refrigerator for up to four days in a non-aluminum container. Thaw if frozen, then reheat over low heat. (Phase 2 because of the carrot.)


1 tablespoon vegetable oil
1 cup chopped red onion
1 cup chopped celery
1 cup chopped carrot
1 tablespoon cumin seeds, crushed
1 teaspoon dried oregano
3 garlic cloves, minced
2 cups water
3/4 teaspoon salt
3 (10 1/2-ounce) cans low-salt chicken broth
2 (15-ounce) cans no-salt-added black beans, drained
1/2 pound smoked fat-free turkey breast, chopped
1/2 cup chopped red bell pepper
1/4 cup chopped fresh or 1 tablespoon dried parsley
2 tablespoons sherry
1/2 teaspoon hot sauce
6 tablespoons low-fat sour cream
Cilantro sprigs (optional)

Heat oil in a Dutch oven over medium heat. Add onion and next 5 ingredients (onion through garlic), and sauté 5 minutes. Stir in water, salt, broth, and beans. Bring to a boil, and cover. Reduce heat, and simmer 45 minutes or until tender.
Place half of bean mixture in a blender or food processor, and process until smooth. Return pureéd bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated. Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, if desired.

Yield: 6 servings (serving size: 1 1/2 cups soup and 1 tablespoon sour cream)

CALORIES 223 (24% from fat); FAT 5.9g (satfat 2g, monofat 1.8g, polyfat 1.6g); PROTEIN 14.9g; CARBOHYDRATE 29.5g; FIBER 5.3g; CHOLESTEROL 14mg; IRON 3.8mg; SODIUM 737mg; CALCIUM 77mg;
Cooking Light, NOVEMBER 1996