Meals Matter

Black Bean Soup

Contributed By: MAB
Southern Living

This is a great high fiber soup.

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.

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Recipe Details

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

Nutrient 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