Tuesday, January 20, 2009
Black Bean Soup
Black Bean Soup
1 T olive oil
4 large cloves garlic, minced
3/4 C diced carrots (about 2 med carrots)
3/4 C diced celery (about 2 ribs)
1 C diced onion (about 1 sm-med onion)
2 cans black beans, rinsed and drained
1 3.5oz can green chilies
2 cans low-sodium beef broth
1 t kosher salt
1 dash black pepper
1/2 t chili powder
1/4 t cumin
1/2 t dry oregano leaves (if you use ground oregano, use 1/4 t)
1 bay leaf
Toppings: sour cream, tortilla chips, grated cheese
Add olive oil to a large stock pot on med-high heat. Saute carrots, celery, onion, and garlic about 4-5 minutes.
Add in the black beans, chilies, and beef broth. Stir to combine and then add the salt, pepper, chili powder, cumin, oregano, and bay leaf.
Simmer uncovered for about 20-25 minutes or until carrots are soft.
Remove from heat. Find that bay leaf and pull it out. Don't forget or it will be very bay-ish. Yes, that's a word.
Place all the soup in a blender. Place lid on blender, but remove the stopper in the middle like the picture below. Place a paper towel over the hole though to avoid getting black bean soup burns all over your face. That would be an embarrassing story to tell.
Puree soup until completely smooth. I leave it in for several minutes. Return to pan and make sure it's heated through completely. Squeeze in the juice from one big lime.
Ladle into bowls and top with grated cheese, tortilla chips, etc. Serve with extra lime wedges.
Nutritional Information (1 C soup, w/o toppings):
125 calories, 2g fat, 8g fiber
2 Weight Watchers points
South Beach Diet Phase 2 (eat carrots sparingly) Print this page
Thanks best Bites for this recipe