Quick Black Bean Soup
"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
Member Ratings and Reviews
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While we did eventually enjoy this recipe, it was only with the addition of several spices, so I feel that it deserves the designation: has potential. I made the recipe exactly as called for and immediately found the results "flat". I added about 1/4tsp each of ground coriander, smoked paprika, and chipotle powder. I also stirred in the ham (instead of using it as a garnish) and allowed it to simmer its flavor into the soup. It was very tasty. My only real complaint is that the serving size is needlessly skimpy. With such a low-calorie soup, the servings could easily be doubled and still be a very healthy recipe, in my opinion. I suppose if you served this with a small salad or sandwich, the serving size is ample.12/23/09
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This was a fast and tasty lunch dish enjoyed by my discriminating 21 and 24 year old daughters and niece. I sauted the red onion in a smidgeon of olive oil (wiped the saucepan first) and followed the recipe, substituting 2 cups of tetrapack chicken stock for the canned and adding some chopped canned tomatoes instead of the ham. Served with a dollop of sour cream, it was enjoyed by all.04/07/09





