Fat Free Low Cal Refried Black Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 18
Ingredients
1 large or 2 smaller carrot, finely chopped1 large onion, finely chopped2 stalks celery, finely chopped1 16 oz can fire roasted tomato (or any will do!)3 cups vegetable broth1 can fat free refried beans (personally I prefer 2, but if you add a second, be sure to adjust your calories)5 cans black beans1 jalapeno pepper, finely chopped2 T ground cumin2 T chili powder1 t oregano1 bay leafjuice of 1/2 lime1 T fresh chopped cilantro1 T fat free sour cream (optional)1 T fat free Kraft cheddar (optional)1 T chopped green onions (optional)
"Saute" onions, celery and carrots in 1/4 cup of the broth in large stockpot or dutch oven until tender. To finely chop, I use my Cuisinart Mini-Prep Plus (of course you can chop by hand or use any food processor you may have--I do each item individually, and make sure not to over process or you will end up with "juice".)
Add tomatoes (I also use the Mini-Prep for these, or you may crush by hand) and then refried beans. Stir well to combine. If you like your soup extra thick, or are just a refried bean lover, add a second can--they are, afterall, fat free ;)
Add the broth. I used vegetable, because that's what I had on-hand, and I wanted to keep it fat free, but you may substitute chicken broth.
Now, again, I used the Mini-Prep. Because I don't like this soup pureed, I use 2 cans of the black beans whole (slightly drained) and process gently the other 3 cans (again, slightly drained). If you like it smooth, go to town with you immersion blender!
Next add your jalapeno pepper (I did not seed mine to add a little zip, but you certainly may do so) and garlic.
Add all spices next.
Turn down heat and simmer gently for 20-30 minutes to thicken and enhance flavors.
In the last 5 minutes, I add the lime juice and cilantro.
If you "like it hot" by all means add your favorite hot sauce or cayenne pepper--I wish I could!
Serve 1 cup, and garnish (if you like) with fat free sour cream, fat free cheddar and chopped green onion. Or if you're feeling crazy add some crushed tortilla chips and avacado! I hope you enjoy my recipe!
Number of Servings: 18
Recipe submitted by SparkPeople user PLAINANDFANCY1.
Add tomatoes (I also use the Mini-Prep for these, or you may crush by hand) and then refried beans. Stir well to combine. If you like your soup extra thick, or are just a refried bean lover, add a second can--they are, afterall, fat free ;)
Add the broth. I used vegetable, because that's what I had on-hand, and I wanted to keep it fat free, but you may substitute chicken broth.
Now, again, I used the Mini-Prep. Because I don't like this soup pureed, I use 2 cans of the black beans whole (slightly drained) and process gently the other 3 cans (again, slightly drained). If you like it smooth, go to town with you immersion blender!
Next add your jalapeno pepper (I did not seed mine to add a little zip, but you certainly may do so) and garlic.
Add all spices next.
Turn down heat and simmer gently for 20-30 minutes to thicken and enhance flavors.
In the last 5 minutes, I add the lime juice and cilantro.
If you "like it hot" by all means add your favorite hot sauce or cayenne pepper--I wish I could!
Serve 1 cup, and garnish (if you like) with fat free sour cream, fat free cheddar and chopped green onion. Or if you're feeling crazy add some crushed tortilla chips and avacado! I hope you enjoy my recipe!
Number of Servings: 18
Recipe submitted by SparkPeople user PLAINANDFANCY1.
Nutritional Info Amount Per Serving
- Calories: 169.9
- Total Fat: 0.9 g
- Cholesterol: 0.0 mg
- Sodium: 325.3 mg
- Total Carbs: 31.1 g
- Dietary Fiber: 11.1 g
- Protein: 10.7 g
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