Black-Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 Tbl olive oil1 onion, chopped3 garlic cloves, minced4 carrots, chopped1 red pepper, chopped1 zucchini, quartered lengthwise, then thinly sliced.1/2 cup brown rice2 (14.5 oz) cans low-sodium chicken or vegetable broth1 (8 oz) can no-salt added tomato sauce1 cup salsa1 tsp cumin1 tsp leaf oregano1/4-1/8 tsp ground black pepper1 (15 oz) can black beans, rinsed and drained1 cup frozen whole-kernel corn, thawed1/4 cup minced cheese or fresh celantro - optional . Not used in calculations.
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.
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.
Nutritional Info 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
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