Contributed By: MAB
Southern Living
This is a great high fiber soup.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Bean & Legume
Actual Cooking Time: No Cooking Required
Number of Servings: 6
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Meal Type: Soups & Stews
Ingredients
4 Hot peppers in vinegar, finely chopped
1/2 cup Chopped onion
1/4 tsp Minced garlic
1/2 cup Fresh lemon juice
3 16 oz Cans reduced-sodium fat-free chicken broth
1 lb Dried black beans
1 1/2 cups Chopped onion
1 tbsp Minced garlic
Vegetable cooking spray
1 10 oz Can diced tomatoes and green chilies
1/2 tsp Pepper
1/2 tsp Hot sauce
2/3 cup Cooked rice
Preparation
Combine hot peppers and next 3 ingredients; cover and refrigerate.
Combine chicken broth and beans in a large Dutch oven; cook beans over medium-high heat for 2 1/2 hours, adding hot water as needed to keep beans covered with liquid.
Cook onion and garlic in a skillet coated with cooking spray over medium-high heat, stirring constantly, until tender. Reduce heat and add tomatoes, pepper and hot sauce; cook 5 minutes.
Position knife blade in food processor bowl; add tomato mixture and 2 cups beans. Pulse 3 times or until blended; add to remaining beans. Spoon 2 tablespoons rice into each individual bowl; ladle 1 1/2 cups soup over rice. Top each serving with hot pepper mixture.
Cook's Notes
Nutrition Information
Calories: 417
;
Total Fat: 2 g
;
Saturated Fat: 0 g
;
Polyunsaturated Fat: 0 g
;
Carbohydrates: 77 g
;
Protein: 25 g
;
Vitamin A: 4180 IU
;
Vitamin C: 113 mg
;
Calcium: 171 mg
;
Sodium: 534 mg
;
Iron: 5 mg
;
Fiber: 16 g