Thursday, March 4, 2010

Black Bean Vegetable Soup

My sister-in-law got this from Allrecipes and I am in love with this soup. It is simple and healthy and has a great flavor. The recipe calls for canned beans. I like to make my own beans and freeze them for soups. They are firmer and less slimy and I can add my own spices. I have a new pressure cooker and have been cooking my beans in that and they are done in 30 minutes. So that is another option if you have a pressure cooker. We added lime, cilantro, a little plain yogurt, and tortilla strips to make it more like a tortilla soup.

1 tablespoon vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
4 cups vegetable stock (I just use my chicken base from Costco)
2 (15 ounce) cans black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn
1/4 teaspoon ground black pepper
1 (14.5 ounce) can stewed tomatoes (I like crushed tomatoes instead)

1. In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.

2. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.

This tastes
164 calories, 3 grams fat per serving. I like to double this one too.

1 comment:

Amber said...

Thanks for your recipes and ideas! We are starting to eat healthier so this blog is helpful!!! BTW we love our essential oils!

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