Monday, November 1, 2010

Black Bean Soup

Tip: No immersion blender? Simmer for a minute, then transfer to traditional blender and puree.

Weight Loss Recipes : Black Bean SoupIngredients:

  • 2 cans (15 oz each) 50 percent less sodium beans, drained


  • 1 can (14.5 oz) diced tomatoes, in juice


  • 2 cups water


  • ¾ cup finely chopped celery


  • ¾ cup finely chopped onion


  • 2 tsp finely chopped seeded jalapeňo chile pepper (wear plastic gloves when handing)


  • 1 tsp minced garlic


  • 1 tsp ground cumin


  • Red-pepper flakes


Preparation:

  • Combine three- fourths of the beans, half of the tomatoes, and water in large nonstick saucepan. Bring to a simmer over medium heat


  • Puree with immersion blender until mostly smooth. (Note: When using immersion blender, make sure not to scratch bottom of nonstick pan.)


  • Add celery, onion, chile pepper, garlic, cumin, remaining beans, and remaining tomatoes. Season with black pepper and red-pepper flakes to taste. Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low.


  • Simmer 20 to 25 minutes, or until vegetables are tender. Divide soup evenly among 6 bowls and serve.


Make 6 Servings:



Weight Loss Recipes Amount per Serving: 102 Calories, 7 g Protein, 24 g carbohydrates, 7 g Fiber, < 1 g fat, < 1 g saturated fat, 0 mg cholesterol, 489 mg sodium

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