Spicy Vegan Bean Soup
- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 248.0
- Total Fat: 2.0 g
- Cholesterol: 0.0 mg
- Sodium: 151.5 mg
- Total Carbs: 43.4 g
- Dietary Fiber: 15.5 g
- Protein: 15.7 g
IntroductionLow fat - BIG flavor and very filling. Good comfort food. Great to make over the week-end. Freezes beautifully. Low fat - BIG flavor and very filling. Good comfort food. Great to make over the week-end. Freezes beautifully.
1 pound of dried black beans (soak, cook, puree w/cooking liquid - salt optional - but add it here to taste if you want it)(1 pound dried black beans= 16 cups cooked)
1 Tbs. olive oil
1 large red onion chopped
3 cloves fresh garlic minced
2 teaspoons oregano (Mexican is preferable)
1 Tbs ground cumin
(only cumin seed was listed in ingredients option, but you want it to be ground.)
1 packet Goya Sazon con culantro y achiote
(Actually, I make my own - no MSG that way - there are recipes telling you how to do this on line. Note - culantro is NOT cilantro)
1 small can of chopped green chiles (these were not listed in ingredients options)
1/2 bottle of salsa verde (however hot you like it)
1 can Progresso Vegetable Classics French Onion Soup
Chopped fresh cilantro for garnish (optional)
Dollops of Greek yogurt for garnish (optional)
Toasted whole grain bread cubes for garnish (optional)
I soak, cook and puree the beans in their cooking liquid either the day before or over the week-end before I make the soup. You can substitute canned beans, but rinse them really, really well and add about 4 or more cups of liquid (veg broth & water) to puree and thin soup.
In a heavy soup pot, saute chopped onion until slightly brown and translucent. Add garlic, spices and Sazon. Saute until fragrant( @ 2 minutes). Add beans, remaining liquid, oregano, chiles, salsa, onion soup. Bring to a boil, reduce heat and simmer for @ 45 min. stirring frequently. Add more water if it becomes too thick. Taste for seasoning. You may want to add a few dashes of green Tobasco sauce.
Optional calorie garnishes; serve over toasted whole-grain bread cubes. Top with cilantro and a dollop of fat free Greek yogurt or sour cream. Again, garnishes are not included in the calorie count.
Serving Size: Makes 8 two-cup servings