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Recipe: Black Bean Soup 5 Hearty
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Black Bean Soup #5, Hearty
2 teaspoon. olive oil
1 lg. yellow onion -- chopped
2 cloves garlic -- minced
1/2 teaspoon. dried oregano -- crumbled
1/4 teaspoon dried thyme -- crumbled
1/4 teaspoon. ground cumin
1/8 teaspoon. cayenne pepper
1 1/2 cup. cooked black beans -- drained
-- (I use canned)
1 1/2 cup. low-sodium chicken broth -- (I use regular)
-- or vegetable broth
4 teaspoon. fresh coriander -- chopped (optional)
Heat the oil in a heavy saucepan over moderate heat for 1 minute. Add onion and garlic and cook uncovered for 5 minutes or until the onion is soft. Stir in the oregano, thyme, cumin and cayenne, and cook, stirring, 1 minute longer. Place half of the black beans in a food processor or blender, and puree. If necessary, and some of the chicken broth. Add the puree, remaining beans, and broth to the saucepan, reduce heat to low, and cook uncovered for 15 minutes. Garnish with coriander.
Per serving:
calories: 154
fat: 3 g.
protein: 8 g.
carbs: 23 g.
fiber: 5 g.
>From: "Robin Carroll-Mann"
2 teaspoon. olive oil
1 lg. yellow onion -- chopped
2 cloves garlic -- minced
1/2 teaspoon. dried oregano -- crumbled
1/4 teaspoon dried thyme -- crumbled
1/4 teaspoon. ground cumin
1/8 teaspoon. cayenne pepper
1 1/2 cup. cooked black beans -- drained
-- (I use canned)
1 1/2 cup. low-sodium chicken broth -- (I use regular)
-- or vegetable broth
4 teaspoon. fresh coriander -- chopped (optional)
Heat the oil in a heavy saucepan over moderate heat for 1 minute. Add onion and garlic and cook uncovered for 5 minutes or until the onion is soft. Stir in the oregano, thyme, cumin and cayenne, and cook, stirring, 1 minute longer. Place half of the black beans in a food processor or blender, and puree. If necessary, and some of the chicken broth. Add the puree, remaining beans, and broth to the saucepan, reduce heat to low, and cook uncovered for 15 minutes. Garnish with coriander.
Per serving:
calories: 154
fat: 3 g.
protein: 8 g.
carbs: 23 g.
fiber: 5 g.
>From: "Robin Carroll-Mann"
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