Posted by admin | Posted in Uncategorized | Posted on 28-06-2009
Tags: beans, healthy bean dip, healthy bean recipes, healthy bean salad, healthy bean soup, healthy beans, recipe, recipes, salad, vegetarian
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Anyone Know a Good Black Bean Soup Recipe?
I want a yummy, but healthy, black bean soup recipe. I am trying to add some healthy variety to my diet, and I love a good black bean soup, but have no idea how to make it, and moreover have no idea how to make a healthy, but tasty black bean soup. Also it would be helpful if it was a crock pot kinda soup so I can put it on and eat it when I get home. If you had nutriton information that would be a plus, but if not im sure I can figure it out. THANKS!
here are some recipes ive tried that are healthy...good luck
Quick Black Bean Soup
INGREDIENTS
1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
3 or 4 cloves garlic, finely chopped
4 1-pound cans black beans, drained and rinsed
Juice of 1/2 lemon
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 tablespoons finely chopped parsley
Freshly-ground black pepper, to taste
4 cups water
Optional toppings: Green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt.
1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.
2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.
3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup. Cover and simmer gently but steadily for 10 minutes.
4. Serve hot topped with one or two of the optional toppings.
Serves 6 to 8.
Black Bean Soup
Servings = 6 | Serving size =1 1/2 cups
This recipe can be multiplied by 2, 3.
Leftovers keep for about 48 hours only.
Note: If you are vegetarian, you may substitute vegetable stock for the chicken stock, but be sure to use a low-sodium version.
2 tsp extra virgin olive oil
1 cup white onion (diced)
2 cloves garlic (peeled and diced)
3 leeks (cleaned well and chopped)
1/2 cup celery (diced)
2 bay leaves
4 cups reduced-sodium chicken stock
12 peppercorns
1/2 cup sherry
2 19 ounce cans black beans (drained and rinsed)
Place the oil in a large stockpot over medium heat.
Add the onions, garlic, leeks and celery and cook slowly stirring frequently until onions are translucent.
Add the bay leaves, chicken stock, peppercorns, sherry and all but 2/3 cup of the black beans.
Cook over low heat for about one hour until the beans are very soft.
Puree the soup until smooth. Add the reserved beans to smooth soup, stir, heat gently and serve.
Nutrition Facts
Serving size = 1 cup
Servings = 8
Amount Per Serving
Calories 231 Calories from Fat 28
% Daily Value
Total Fat 3g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 269mg 11%
Total Carbohydrates 36g 12%
Dietary Fiber 9g 37%
Sugars 5g
Protein 12g
Vitamin A 16% Vitamin C 15%
Calcium 8% Iron 18%
Vitamin K 27 mcg Potassium 647 mg
Magnesium 82 mg
