Low Fat Black Bean Soup
This recipe came to us courtesy of Green Mountain at Fox Run, Vermont, the former health retreat in the green mountains of Vermont. This recipe for Low Fat Black Bean Soup was a guest favorite and appeared in Recipes for Living, the Green Mountain at Fox Run digital cookbook.
Servings: 12
Calories: 130kcal
This easy black bean soup is a perfect cold weather supper, rich in fiber and vitamins, and can be customized in so many ways with just a flick of your wrist and favorite spices.
Ingredients
- 1 cup celery stalks (finely diced or chopped)
- 1 cup chopped carrot
- 1 1/2 cups chopped onion
- 6 cups black beans - cooked. If using canned rinse well.
- 1 1/2 cups crushed tomato
- 1 tablespoon garlic finely minced
- 1 quart water
- 2 teaspoons chili powder
- 2 teaspoons dried oregano
- 2 teaspoons cumin
Instructions
- Combine all ingredients, except the cheese and roasted red peppers, in a soup pot.
- Bring to a simmer and cook, uncovered for 45 minutes.
- Puree then adjust seasoning with salt and pepper, and adjust texture with water.
- Serve topped as desired.
- Makes 12 one-cup servings.
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Nutrition
Serving: 1 Serving | Calories: 130 kcal (7%) | Carbohydrates: 24 g (8%) | Protein: 8 g (16%) | Fat: 1 g (2%) | Fiber: 10 g (42%) | Vitamin A: 4150 IU (83%) | Vitamin C: 15.7 mg (19%) | Calcium: 70 mg (7%) | Iron: 2.9 mg (16%)