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Quick Black Bean Soup

Cooking Light

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Worthy of a Special Occasion

"Black beans are a huge family favorite. My 19-month-old son eats the beans right out of the can, so I always set some aside for him." —Vicki Miller, Powell, OH

Yield: 4 servings

Ingredients

  • 1/4  cup  chopped red onion
  • 1/4  cup  water
  • 1  teaspoon  ground cumin
  • 1/4  teaspoon  ground red pepper
  • 1  (14-ounce) can fat-free, less-sodium chicken broth
  • 2  (15-ounce) cans black beans, rinsed, drained, and divided
  • 2  teaspoons  fresh lime juice
  • Cooking spray
  • 1/4  cup  (2 ounces) finely chopped reduced-fat ham (such as Hormel)

Preparation

1. Combine first 5 ingredients in a large saucepan. Add 1 1/2 cans beans; bring to a boil. Reduce heat, and simmer 15 minutes. Place bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Return soup to pan. Add remaining 1/2 can of beans to pan; cook 2 minutes. Stir in juice; set aside.

2. Heat a small nonstick skillet over medium heat. Coat pan with cooking spray. Add ham to pan; cook 2 minutes or until lightly browned. Ladle 1 cup soup into each of 4 bowls; top each serving with 1 tablespoon ham.

Nutritional Information

Calories:
105 (8% from fat)
Fat:
0.9g (sat 0.3g,mono 0.4g,poly 0.1g)
Protein:
9g
Carbohydrate:
20.3g
Fiber:
7.1g
Cholesterol:
8mg
Iron:
2.4mg
Sodium:
713mg
Calcium:
56mg
Vicki Miller, Powell, OH, Cooking Light, DECEMBER 2008