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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 153.4
  • Total Fat: 2.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 740.4 mg
  • Total Carbs: 29.6 g
  • Dietary Fiber: 6.7 g
  • Protein: 6.1 g

View full nutritional breakdown of Black-Bean Soup calories by ingredient
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Black-Bean Soup

Submitted by: COLLINSLG

Introduction

This is loaded with nutrition in spicy Souwestern Style. This is loaded with nutrition in spicy Souwestern Style.
Number of Servings: 8

Ingredients

    1 Tbl olive oil
    1 onion, chopped
    3 garlic cloves, minced
    4 carrots, chopped
    1 red pepper, chopped
    1 zucchini, quartered lengthwise, then thinly sliced.
    1/2 cup brown rice
    2 (14.5 oz) cans low-sodium chicken or vegetable broth
    1 (8 oz) can no-salt added tomato sauce
    1 cup salsa
    1 tsp cumin
    1 tsp leaf oregano
    1/4-1/8 tsp ground black pepper
    1 (15 oz) can black beans, rinsed and drained
    1 cup frozen whole-kernel corn, thawed
    1/4 cup minced cheese or fresh celantro - optional . Not used in calculations.

Directions

Heal oil in a large soup pot over medium-high heat. Add onion, garlic and carrots and saute, stirring frequently until onion is tender. Stir in red pepper and saute 1 minutes. Stire in zucchini, rice, broth, tomato sauce, salsa, 2 cups water, cumin, oregano and black pepper. Cover, heat to boiling, reduce heat and simmer 30 minutes.
Stir in beans and corn. Simmer 15 minutes or until vegetables and rice are tender. Ladle into serving bowls and sprinkle each serving with either cheese or cilantro. (neither of these are used in the calculation)
Makes 8 large bowls of soup

Number of Servings: 8

Recipe submitted by SparkPeople user COLLINSLG.






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