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Healthy Recipes: Black Bean Soup


 

This is a zippy Southwestern-flavored black bean soup. You can make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

 

4 servings, about 1 1/4 cups each | ንቁ ጊዜ፡- 15 minutes | ጠቅላላ ጊዜ፡- 25 ደቂቃዎች

ንጥረ ነገሮች

  • 1 የሾርባ ማንኪያ የካኖላ ዘይት
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-አውንስ ጣሳዎች ጥቁር ባቄላ, ታጥቧል
  • 3 cups water
  • 1/2 cup prepared salsa
  • 1/4 የሻይ ማንኪያ ጨው
  • 1 የሾርባ ማንኪያ የሎሚ ጭማቂ
  • 4 tablespoons reduced-fat sour cream (optional)
  • 2 tablespoons chopped fresh cilantro (optional)

አዘገጃጀት

  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
  2. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

የተመጣጠነ ምግብ

በእያንዳንዱ አገልግሎት: 191 Calories; 4 g Fat; 2 g Mono; 9 g Protein; 9 g Fiber; 408 mg Sodium; 535 mg Potassium

1 1/2 Carbohydrate Serving

ልውውጦች፡ 1 1/2 starch, 1 vegetable, 1 lean meat

ጠቃሚ ምክሮች እና ማስታወሻዎች

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with sour cream and cilantro, if desired, just before serving.

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