Black Bean Soup

This soup is great – served with corn chips it provides a complete protein, is made from ingredients readily available in most pantries, and is ready to go 20-30 minutes after you start cooking.

Some great additions would be fresh bell pepper, carrots, green beans or any other vegetables you have on hand.  The addition of 8 ounces of cooked, lean hamburger, or diced and cooked boneless, skinless chicken breasts is also very tasty.  Top with sour cream (or plain yogurt) and a tablespoon of shredded cheese.  Serve with corn chips, pita chips, or on its own.

Black Bean Soup
Serves 12

4 15-oz cans black beans (low-sodium preferred)

2-4 cups of water, vegetable or chicken stock
1 can diced tomatoes (no salt added) (fresh could also be used here)
1 can chopped green chilies (or use fresh chopped chilies)
1 small red onion, diced
4 cloves garlic, minced
3 T taco seasoning (see below for spice mixture)
1 tsp salt
1 1/2 tsp low-sodium soy sauce (optional)

Heat a large pot over medium heat.  When warm, add a tablespoon of oil and saute the onions for 3-4 minutes.  Add the garlic and saute for another minute.  Add the beans, tomatoes, chilies, and seasonings (along with the cooked meat, if using) to the mixture.  The soy sauce adds an extra layer of flavor, but is not necessary.  If desired, add 4 cups of water (or stock) for a looser soup, or 2 cups for a chili-like consistency.  Turn the heat to high and bring to a boil, then reduce heat to medium-low and simmer for 15 minutes to allow the flavors to meld.  Top with corn chips, cheese and sour cream, if desired.

Taco Seasoning:

1 T paprika
1 T chili powder
1 1/2 tsp cumin
1 tsp oregano
1 tsp onion powder
1 tsp garlic powder
1/8 tsp cayenne pepper (optional)

Nutritional information for 1 serving:

Calories: 165
Total fat:  1.2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 363 mg
Carbohydrates: 27.5 g
Fiber: 8g
Sugar: 2.1 g
Protein: 9.7 g
Vitamin A: 11%
Vitamin C: 7%
Calcium: 6%
Iron: 12%