Heart Healthy Black Bean Soup Recipe

               
This hearty, gluten-free recipe will fill you up and bring big, smoky flavor to weeknight dinners. Cooked quinoa is tossed with corn, black beans, bell peppers, and a simple spice blend that adds depth.
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Ingredients
Recipe yields 6 servings
1 lb dried black beans
1 Tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
1 1/2 tsp chili powder
1 tsp ground cumin
1/4 tsp dried oregano
3 cups water
1 Tbsp lime juice
1 bay leaf (optional)
1/2 tsp salt
1/2 cup fat free sour cream, for garnish
2 Tbsp chopped fresh cilantro, for garnish
3 Tbsp chopped fresh tomatoes, for garnish
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Directions
Step 1

Sift and sort through the beans and remove any stones and broken beans. In a large pot, place sorted beans and enough water to cover by 3 inches. Do not cover with a lid. Bring the water to a simmer over medium-high heat. Continue simmering for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain beans and set aside.

Step 2

In another large pot, heat oil over medium heat until hot. Add onion and garlic and sauté until onion softens, about 3 minutes. Add jalapeno, chili powder, cumin and oregano and sauté about 5 minutes, or until the jalapeño is soft. Add cooked beans, water, lime juice and bay leaf (if using) and bring to a boil. Reduce heat and simmer, covered, stirring occasionally, until soup thickens, about 15 minutes. Remove the bay leaf.

Step 3

Transfer 2 cups soup to a blender and purée. Return to pot and reheat over medium-low heat, stirring frequently. Add salt and stir.

Step 4

Serve topped with a dollop of sour cream, chopped cilantro and chopped tomato for garnish, if desired.

Time: 60 minutes
Servings: 6
Calories: 184
Make this for: Healthy Kids Gluten Free
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Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:184
total fat:3g
sat fat:0g
cholesterol:2mg
sodium:248mg
total carb:37g
fibers:10g
proteins:12g

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Heart Healthy Black Bean Soup Recipe

Ingredients
Recipe yields 6 servings
1 lb dried black beans
1 Tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
1 1/2 tsp chili powder
1 tsp ground cumin
1/4 tsp dried oregano
3 cups water
1 Tbsp lime juice
1 bay leaf (optional)
1/2 tsp salt
1/2 cup fat free sour cream, for garnish
2 Tbsp chopped fresh cilantro, for garnish
3 Tbsp chopped fresh tomatoes, for garnish
Directions
Step 1

Sift and sort through the beans and remove any stones and broken beans. In a large pot, place sorted beans and enough water to cover by 3 inches. Do not cover with a lid. Bring the water to a simmer over medium-high heat. Continue simmering for 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain beans and set aside.

Step 2

In another large pot, heat oil over medium heat until hot. Add onion and garlic and sauté until onion softens, about 3 minutes. Add jalapeno, chili powder, cumin and oregano and sauté about 5 minutes, or until the jalapeño is soft. Add cooked beans, water, lime juice and bay leaf (if using) and bring to a boil. Reduce heat and simmer, covered, stirring occasionally, until soup thickens, about 15 minutes. Remove the bay leaf.

Step 3

Transfer 2 cups soup to a blender and purée. Return to pot and reheat over medium-low heat, stirring frequently. Add salt and stir.

Step 4

Serve topped with a dollop of sour cream, chopped cilantro and chopped tomato for garnish, if desired.

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