Highly-Anticipated Black Bean Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 188.0
- Total Fat: 3.0 g
- Cholesterol: 0.0 mg
- Sodium: 296.0 mg
- Total Carbs: 31.6 g
- Dietary Fiber: 10.6 g
- Protein: 10.6 g
View full nutritional breakdown of Highly-Anticipated Black Bean Soup calories by ingredient
Introduction
This soup is spicy, rich, and satisfying. You'd never believe it's almost entirely vegetables! It's vegetarian, gluten-free, high in fiber and protein, vitamin-rich, and very forgiving! The recipe list may look daunting, but it's almost entirely things you already have in your kitchen, or can pick up easily at your grocery store. This soup is spicy, rich, and satisfying. You'd never believe it's almost entirely vegetables! It's vegetarian, gluten-free, high in fiber and protein, vitamin-rich, and very forgiving! The recipe list may look daunting, but it's almost entirely things you already have in your kitchen, or can pick up easily at your grocery store.Number of Servings: 6
Ingredients
-
1.5 tbsp. Smart Balance Buttery Spread
2 cans (15.5 oz) black beans, 1 drained, 1 not
1 can (14.5 oz) diced tomatoes, drained
1 c. celery, diced
1 c. carrots, diced
1/2 c. chopped white onion
1 medium jalapeno, diced, seeds and ribs removed
1 1/4 c. low-sodium chicken broth
1 tbsp. ketchup
1/2 tsp. cayenne pepper (omit if you don't like spice!)
1/2 tsp. ground cumin (or 1 tsp cumin seed)
1/4 tsp. ground coriander
salt & pepper, to taste
juice from 1/2 lime (about 1/2 tbsp)
Directions
1. Melt Smart Balance in a large pot or dutch oven over medium heat. Add carrots, celery, onions, and jalapenos, and sprinkle with salt. Sautee until soft (and onions are translucent), but do not brown.
2. Turn heat to medium-high. Add tomatoes, black beans, and broth. Bring to a simmer.
3. Add ketchup and seasonings, and allow to simmer on medium-low for at least 30 minutes, stirring occasionally. Patience is a virtue! The longer you let the flavors develop, the better it will be.
4. Working carefully, ladle soup into a blender, and pulse to your desired consistency. This soup is very forgiving - it can be pureed until smooth, left very chunky, or anywhere in between. (I like it mostly smooth with a bit of texture.) If you like your soup extra-chunky but just need it thickened, ladle 2 c. of soup into blender, blend until smooth, and add back into the pot.
5. Finish with lime juice, and stir.
6. Serve on its own, or topped with shredded cheese, sour cream or plain yogurt, cilantro, chunks of chicken breast, tortilla strips, or avocado. YUM.
~
TIPS:
* It's okay to sub canola oil or vegetable oil for the Smart Balance (be sure to alter the nutrition info), but this is not an appropriate place for olive oil. I've tried it, and the flavors together are pretty awful. Even with light olive oil. Trust me.
* No canned jalapenos here! The vinegar also makes the soup taste funny. Either use a fresh pepper (be careful! Wash your hands!) or sub crushed red pepper (about 1.5 tsp).
* Speaking of jalapenos, be sure to remove the ribs and seeds unless you like it super-extra-hot. The heat in chile peppers is mostly concetrated in the ribs and seeds.
* When I was a vegetarian, I ate chicken broth. If you don't, vegetable broth works great in this soup (and, in fact, makes it vegan to boot.)
* If you think the soup is too thin, try sprinkling in white flour, 1 tbsp at a time, and stirring well. Let simmer a few minutes to thicken before adding more. If too thick, add more chicken broth.
~
Makes 6 1-cup servings.
~
Keeps great in Tupperware in the fridge for a couple weeks.
Number of Servings: 6
Recipe submitted by SparkPeople user SHEHEATHIE.
2. Turn heat to medium-high. Add tomatoes, black beans, and broth. Bring to a simmer.
3. Add ketchup and seasonings, and allow to simmer on medium-low for at least 30 minutes, stirring occasionally. Patience is a virtue! The longer you let the flavors develop, the better it will be.
4. Working carefully, ladle soup into a blender, and pulse to your desired consistency. This soup is very forgiving - it can be pureed until smooth, left very chunky, or anywhere in between. (I like it mostly smooth with a bit of texture.) If you like your soup extra-chunky but just need it thickened, ladle 2 c. of soup into blender, blend until smooth, and add back into the pot.
5. Finish with lime juice, and stir.
6. Serve on its own, or topped with shredded cheese, sour cream or plain yogurt, cilantro, chunks of chicken breast, tortilla strips, or avocado. YUM.
~
TIPS:
* It's okay to sub canola oil or vegetable oil for the Smart Balance (be sure to alter the nutrition info), but this is not an appropriate place for olive oil. I've tried it, and the flavors together are pretty awful. Even with light olive oil. Trust me.
* No canned jalapenos here! The vinegar also makes the soup taste funny. Either use a fresh pepper (be careful! Wash your hands!) or sub crushed red pepper (about 1.5 tsp).
* Speaking of jalapenos, be sure to remove the ribs and seeds unless you like it super-extra-hot. The heat in chile peppers is mostly concetrated in the ribs and seeds.
* When I was a vegetarian, I ate chicken broth. If you don't, vegetable broth works great in this soup (and, in fact, makes it vegan to boot.)
* If you think the soup is too thin, try sprinkling in white flour, 1 tbsp at a time, and stirring well. Let simmer a few minutes to thicken before adding more. If too thick, add more chicken broth.
~
Makes 6 1-cup servings.
~
Keeps great in Tupperware in the fridge for a couple weeks.
Number of Servings: 6
Recipe submitted by SparkPeople user SHEHEATHIE.