EAT RIGHT
Quick Black Bean Soup
This quick and easy bean soup can be prepared in about 15 minutes. Keep the ingredients in a basket on your shelf and use as an alternative to pizza on a busy night. 2-3 medium onions, chopped (approx. 2-1/2 cups)
7-8 cloves of garlic, minced or pressed
1 Tablespoon olive oil
1 (14-1/2 oz can) reduced sodium chicken broth
2 (15 oz can) unsalted chopped or chunk tomatoes
2 Tablespoons of catsup
2 teaspoons Worcestershire sauce
1-1/2 teaspoons cumin
2 Tablespoons of olive oil
1-2 Tablespoons chili powder (or to taste)
4 (15-1/2 oz cans) black beans, drained
1-1/2 Tablespoons lime juice
Salt and pepper to taste (optional)
- Heat olive oil in a 6-8 quart pot or a Dutch oven over medium heat.
- Sauté onions until translucent (3-5 minutes). Add garlic and sauté another minute.
- Add broth, tomatoes, catsup, worcestershire, and spices. Add the beans; increase the heat to medium high so taht the soup comes to a slow boil. When it does, turn the heat down and let cook another 10 minutes. Season with salt, pepper if desired. The lime juice will add a fresh sparkle to the soup.
You can serve this as is or garnish with low fat sour cream, chopped tomatoes, chopped scallions, or low fat shredded cheese.
Makes 4 servings of salad. Each serving counts as 1 vegetable, 1 protein, 1 whole grain and 1 fat serving.
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