Black Bean Soup

Preparation:  15 min. Cooking: 20 min. Total: 35 min.
Recipe photo
  • 3 tsp olive oil
  • 1 can crushed tomatoes
  • 1/2 Cup onions
  • 1 1/2 tsp cumin seed
  • 3/4 tsp oregano , ground
  • 1/4 tsp thyme
  • 2 cans (15 oz) black beans , drained
  • 1 1/2 Cup beef stock
  • 4 Fl Oz salsa
  • 4 Tbsp lowfat sour cream
  • 4 Tbsp scallions , finely chopped
Heat oil in a heavy non-reactive saucepan over medium high heat. Saut'e onion 4-5 minutes or until onion turns golden. Stir in next 3 ingredients and saut'e 1 minute, stirring constantly.

Transfer to a food processor or blender. Add next 4 ingredients and pur'ee until mixture is smooth. Return mixture to pan and simmer over low heat 20 minutes, stirring frequently. Serve soup with a dollop of sour cream and sprinkled with scallions.
Calories
150 Cal
Fat
3.2 g
Carbs
22 g
Protein
8.3 g
Fiber
8.2 g
Sugar
2 g
Cholesterol
3 mg
Sodium
600 mg


Nutrients

Fiber     8.2 g
Fat     3.2 g
Sugar     2 g
Carbs     22 g
Protein     8.3 g
Calories     150 Cal

Fats

Fat, Poly     0.4 g
Fat, Mono     1.6 g
Fat, Sat     0.9 g
Fat, Trans     0 g
Fat, Percent     20 %

Vitamins

Vitamin, K     11 mcg     8.9 %
Vitamin, A     160 IU     5.2 %
Vitamin, B12     0 mcg     1 %
Niacin     1.3 mg     8.2 %
Riboflavin     0.2 mg     16 %
Vitamin, C     6.9 mg     7.6 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.2 mg     10 %
Vitamin, E     0.7 mg     4.6 %
Panto, Acid     0.3 mg     5.4 %
Choline     8.4 mg     1.5 %
Thiamin     0.2 mg     16 %

Minerals

Calcium     73 mcg     7.3 %
Phosphorus     150 mg     22 %
Magnesium     50 mg     12 %
Copper     0.3 mcg     31 %
Fluoride     1.2 mcg     30 %
Zinc     0.9 mg     7.7 %
Cholesterol     3 mg     0.3 %
Sodium     600 mg     40 %
Selenium     2.4 mcg     4.3 %
Manganese     0.3 mg     4.8 %
Potassium     550 mg     12 %
Iron     2.9 mg     36 %