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Soups: Sparky Bean Soup


The sparks come from all the flavors in this soup!

1 T. olive oil
1 T. minced garlic
1/4 C. diced celery
1/4 C. diced onion
1/2 C. diced fresh carrots
1/2 C. diced fresh red bell pepper
1 (14 oz.) can chicken broth, reduced sodium, fat-free
1 C. water
3 (15 oz.) cans black beans OR cannelloni (white) beans, rinsed and drained
1 tsp. cumin
1 tsp. finely ground black pepper
1/4 C. fresh cilantro leaves, rinsed and chopped
1 T. orange zest (use a fine grater to remove thin layer of orange colored part of orange peel, avoid the white part as it is bitter).


Heat oil in a large saucepan over medium heat. Add celery, onion, carrots, bell pepper, sauté 10 minutes or until softened. Add garlic and sauté for 3 minutes. Add chicken stock, water, black beans, cumin, and black pepper and bring to a boil. Simmer for 15 minutes. Just before removing from heat add cilantro and orange zest.

Serves: 4

Exchanges or food group servings: 2 STARCH, 1 VEG, 1/2 FAT

Nutrients per serving: CALS 221; PROTEIN 10.1g; CARBS 35g; FIBER 9.8g; TOT FAT 3.6g; SAT FAT 0.3g; SODIUM 646mg

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