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Fat Free Low Cal Refried Black Bean Soup

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Fat Free Low Cal Refried Black Bean Soup

4.7 of 5 (3)

Nutritional Info

Servings Per Recipe: 18
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

View full nutritional breakdown of Fat Free Low Cal Refried Black Bean Soup calories by ingredient

Introduction

Well, I was so excited with my first posting this evening (and I had a restaurant sized can of black beans open) that I decided to give another recipe a try! I hope you use this as a "guide", as I do with all recipes, and add or omit whatever you think will make it better. I look forward to your comments :)
Because I cook for several family members with different dietary needs, I cannot make it as "hot", salty or spicy as I like. You may add hot sauce or cayenne or ?
As I am new to Spark People, and posting recipes ANYWHERE, I had some difficulty with the calculations--I can assure you that this is a FAT FREE recipe, however no matter what I tried I still came up with some fat in the calculations.
We topped this with a T of fat free sour cream, T of Kraft fat free cheddar and some chopped green onions. NO added fat, LOTS of added flavor (don't forget to add this into your calorie total if you do the same). And if you can afford a little "fat", by all means add some crumbled tortilla chips and a slice of avacado....yumm...
I hope you try this soup and enjoy it! Well, I was so excited with my first posting this evening (and I had a restaurant sized can of black beans open) that I decided to give another recipe a try! I hope you use this as a "guide", as I do with all recipes, and add or omit whatever you think will make it better. I look forward to your comments :)
Because I cook for several family members with different dietary needs, I cannot make it as "hot", salty or spicy as I like. You may add hot sauce or cayenne or ?
As I am new to Spark People, and posting recipes ANYWHERE, I had some difficulty with the calculations--I can assure you that this is a FAT FREE recipe, however no matter what I tried I still came up with some fat in the calculations.
We topped this with a T of fat free sour cream, T of Kraft fat free cheddar and some chopped green onions. NO added fat, LOTS of added flavor (don't forget to add this into your calorie total if you do the same). And if you can afford a little "fat", by all means add some crumbled tortilla chips and a slice of avacado....yumm...
I hope you try this soup and enjoy it!

Minutes to Prepare: 30

Minutes to Cook: 30

Number of Servings: 18

Ingredients

1 large or 2 smaller carrot, finely chopped

1 large onion, finely chopped

2 stalks celery, finely chopped

1 16 oz can fire roasted tomato (or any will do!)

3 cups vegetable broth

1 can fat free refried beans (personally I prefer 2, but if you add a second, be sure to adjust your calories)

5 cans black beans

1 jalapeno pepper, finely chopped

2 T ground cumin

2 T chili powder

1 t oregano

1 bay leaf

juice of 1/2 lime

1 T fresh chopped cilantro

1 T fat free sour cream (optional)

1 T fat free Kraft cheddar (optional)

1 T chopped green onions (optional)

Directions

"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.