The 2 Week Diet

Eat Clean Recipe: Black Bean Soup

Black Bean Soup

I love black beans and this recipe is as simple as it is delicious. It’s low calorie with zero sugar, but packs a punch with 9 grams of protein and 9 grams of fiber… check it out!

Recipe and image compliments of EatingWell.com

Serves 4 (1-1/4 cups each)

INGREDIENTS:

1 tablespoon canola oil **(I use olive oil instead)
1 small onion, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup prepared salsa
1/4 teaspoon salt
1 tablespoon lime juice
4 tablespoons reduced-fat sour cream (optional)
2 tablespoons chopped fresh cilantro (optional)

INSTRUCTIONS:
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

NUTRITION
Per serving: 191 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium.

The 2 Week Diet

7 Comments

  1. R. Wilson February 10, 2013
    • Mikayla February 15, 2013
  2. Sue Hart March 7, 2013
    • Mikayla March 7, 2013
  3. Sue Hart March 7, 2013
  4. Jennifer Kimberley November 26, 2013

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