Black Bean Soup

Black beans are rich in iron and zinc, which makes this soup great for the family.

Ingredients

  • 1 Tbsp olive oil
  • 1 medium, chopped onion
  • 2 clove garlic
  • 1 one jalapeno chiles
  • 2 can black beans
  • 1 can canned diced tomatoes
  • 1 3/4 cup reduced-sodium chicken broth
  • 2 tsp ground cumin
  • 2 Tbsp cilantro
  • 1 dollop yogurt
  • 0 wedges lime
Black Bean Soup
Total Time: 30 minutes

Nutrition

Servings: 6

1 Serving: Calories 240 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 470mg; Total Carbohydrate 41g (Dietary Fiber 14g, Sugars 6g); Protein 12g Percent Daily Value*: Vitamin A 15%; Vitamin C 20%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3

Directions

  1. In 4-quart saucepan, heat oil over medium heat.
  2. Add chopped onion, finely chopped garlic and 1-2 seeded/finely chopped chiles; cook 3 to 4 minutes, stirring occasionally, until tender.
  3. Stir in drained/rinsed beans, tomatoes, broth and cumin.
  4. Heat to boiling over high heat.
  5. Reduce heat to medium-low; cover and simmer 15 minutes.
  6. Remove from heat.
  7. Using a potato masher, mash beans until soup reaches desired consistency.
  8. Stir in chopped cilantro.
  9. Top individual servings with yogurt; serve with lime wedges.