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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 169.0
  • Total Fat: 3.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 333.7 mg
  • Total Carbs: 27.6 g
  • Dietary Fiber: 8.6 g
  • Protein: 8.9 g

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

Submitted by: BREN85017

Introduction

From Eat-Clean Diet Cookbook-pg 71 From Eat-Clean Diet Cookbook-pg 71
Number of Servings: 8

Ingredients

    2 Tbsp Extra Virgin Olive Oil
    2 ribs Celery
    1 Large Carrot
    1 small Red Onion
    1 Red Pepper
    1 Green Pepper
    2 cloves Garlic
    1 tsp Cumin
    1 tsp Oregano
    1 tsp basil
    1 tsp Chili Powder
    4 C Low Sodium chicken or Vegetable Stock
    2 15 oz Cans Black Beans
    1 15 oz Canned diced tomatoes
    1 C Corn-Fresh or frozen
    Sea Salt or Black pepper

Directions

In large skillet, heat oil over medium heat. Add celery, carrot, onion, bell pepper and saute until onion becomes translucent-about 8 min. Add garlic and spices and cook another 2 min.

Add stock, beans and tomatoes. Bring to boil and reduce heat. Cover and simmer for 20 minutes. Using a hand held blender, puree soup to desired consistency and add corn. Simmer for 5 minutes and serve hot.l

Number of Servings: 8

Recipe submitted by SparkPeople user BREN85017.






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Member Ratings For This Recipe

  • thank you for posting this recipe.. it was delicious and nutritious... - 9/15/11

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  • I would rate this 5 stars. I added some canned chicken to mine and cooked it in the crock pot. Super easy to make and really delicious. - 11/7/10

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  • We really enjoyed this soup! I did add another can of beans. Since I like both smooth and chunky textures, I used my hand held blender to puree some of the soup but some chunkiness - made it have a nice creamy background. I love getting all these veggies and will add spinach next time. Thanks! - 11/2/10

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  • This was amazing!!!! I will definitely make this again!! - 10/7/10

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  • I doubled the seasoning (I like strongly-flavored food) and was very impressed. I also omitted the corn and added 2 more (drained and rinsed) cans of black beans (tracked separately) in its place, as once the soup was thickened enough to what I was looking for, there wasn't much 'bean' to be found. - 7/2/10

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  • Yummy yum! - 2/28/10

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  • I'm making this recipe now ~ it's coming along nicely. A couple of questions...I drained and rinsed the canned beans (to lower the sodium), but I did not drain the tomatoes. Did I guess right, or should I have prepared it differently? Thanks! - 2/15/10

    Reply from BREN85017 (8/15/10)
    The recipe says to drain the tomatoes. I think I just dumped them in, but, either way such work! Hope it turned out okay!!


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  • EXCELLENTE!!!! I topped the soup with 1/4 of an avocado. Will definitely make this again. - 2/9/10

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  • This was fabulous!!!! I didn't puree it. Going to have it tomorrow again for lunch, maybe over some brown rice. Going to try it wrapped up in a tortilla (less the juices) with a little cheese. I had a dollop of sour cream on it. DELICIOUS!!!! - 2/2/10

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  • This was sooo good, but I wasn't sure how much a serving was? I had 2 cups, but that's probably more than I'm supposed to - anyone know? - 1/28/10

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  • Delicious! My little 2 year old even loved it :) I added a can of green chiles and a serrano pepper, since I like heat! - 11/29/09

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  • I added some crumbled tortilla chips and a dollop of low fat sour cream to finish it, just terrific! A definite keeper! - 10/24/09

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  • Hubby was leary when I didnt put sausage in it...but changed his mind after he tasted it....and my youngest that eats like a bird...wanted 3rds. I didnt puree it..I like chunky soup. yum - 4/19/09

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  • Love, love, LOVE this soup! So flavorful and yummy! Even picky hubby liked it! - 3/22/09

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  • My husband and I had this for dinner tonight, and enjoyed it very much! I cut up and added some chicken tenders that I had in the freezer as this was our "main dish" for dinner. Will definitely make it again. Thanks for the recipe. - 3/13/09

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  • Very good...nice blend of flavors. Even better the next day! - 3/8/09

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  • Very intense and delicious flavor! Really good. I didn't puree it, because I don't puree things. It was good chunkier. - 3/1/09

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  • Nice & Spicy - 2/20/09

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  • Just made this, it's delicious! I didn't puree it 'cause I like the chunky taste. - 2/15/09

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  • This soup was very good, I will definatly make it again, thanks for sharing. - 2/15/09

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  • sounds great looking forward to trying it! thanks for sharing! - 2/15/09

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  • Yummy! and healthy, too! - 2/14/09

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