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Soups: Quick Black Bean Soup


5 C. low-sodium chicken broth, divided
2 C. diced Spanish onions
3 garlic cloves, minced
2 cans (16 oz. each) black beans drained and rinsed
1 C. canned crushed tomatoes
1 T. ground cumin
2-3 T. chopped cilantro
Salt, if desired
1 C. diced jalapeño Monterey Jack cheese
1 C. diced red and/or green bell peppers


In Dutch oven or large saucepan over high heat, bring 1/2 C. chicken broth to a boil. Add onions and garlic; reduce heat to medium. Cover and simmer 4 to 5 minutes. Add black beans, tomatoes, remaining 4 1/2 C. broth and cumin; bring to a boil. Reduce heat to low; cover and simmer soup 20 to 25 minutes.
Into food processor or blender, pour half the soup; puree until smooth. Transfer back to saucepan; heat until hot. Stir in cilantro and salt to taste. In a small bowl, combine diced cheese and bell peppers. To serve, top each serving of soup with about 1/4 C. cheese mixture.

Serves: 6

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

Nutrients per serving: CALS 316; PROTEIN 20.4g; CARBS 48g; FIBER 12.3g; TOT FAT 6g; SAT FAT 2.8g; SODIUM 624mg

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