This soup makes a delicious and well-balanced meal when served with whole grain bread or crackers and a side salad. Canned beans make it quicker to prepare, just be sure to rinse them so that they aren’t too salty.

Ingredients

• 2 tbsp olive oil
• 1 cup onion, diced
• 3/4 cup celery, diced
• 1 cup carrots, diced
• 1/4 cup green peppers, diced
• 3 cloves garlic, minced
• 4 cans black beans, rinsed and drained
• 4 cups low sodium chicken broth
• 2 tbsp apple cider vinegar
• 2 tsp chili powder
• 1/4 tsp cayenne pepper
• 1/2 tsp cumin
• Light sour cream (optional)
• Diced green onions (optional)

Directions

1. In a large pot, sauté onions, celery, carrots, green peppers and garlic in oil about 10-15 minutes on low heat.
2. Meanwhile, take 3 cups of beans and 1 cup of chicken broth and puree in food processor or blender. Add remaining beans, broth and puree mixture, along with the vinegar and spices to the pot.
3. Bring to a boil and simmer for 45-60 minutes. May be garnished with light sour cream and green onions, if desired.

* Special note: Make this into a vegetarian soup by replacing chicken broth with a vegetable broth.

Nutrition Information

• Calories: 235
• Total fat: 4 g
• Saturated fat: 1 g
• Trans fat: 0 g
• Cholesterol: 780 mg
• Dietary fiber:14 g
• Sodium: 30 mg
• Total carbohydrates: 37 g

 

Return to Lancaster General Woman 
Winter 2009 Main Page Index