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Ингредиенты
- 2 Tbsp. grnd New Mexico or possibly California chilies
- 1 tsp cumin seed
- 1 can no-salt-added diced tomatoes - (14 1/2 ounce)
- 1 c. coarsely minced onion
- 2 x garlic cloves
- 1 x canned chipotle chilies - (to 2) liquid removed
- 1 Tbsp. salad oil
- 2 can reduced-sodium black beans - (15 ounce ea)
- 2 c. reduced-sodium chicken broth
- 1 can pumpkin - (16 ounce) Fresh cilantro sprigs for garnish Lime wedges for serving Reduced-fat lowfat sour cream for serving
Инструкции
- Notes: Try substituting 2 c. of pureed cooked kabocha squash for the pumpkin. For a spicier soup, use 2 chipotles.
- In a 5- to 6-qt pan over medium-high heat, stir New Mexico chilies and cumin just till they start to smoke, 1 to 2 min. Scrape into a blender and add in tomatoes with their juice, onion, garlic, chipotles, and oil; whirl till smooth.
- Pour chili mix into pan. Bring to a simmer over medium-high heat, partially cover, and stir occasionally till slightly thickened, about 5 min. Stir in beans with their liquid, broth, and pumpkin. Bring to a simmer over high heat, then reduce heat and simmer, covered, for 10 min to blend flavors.
- Whirl about 2 c. of the soup in blender till smooth, then return to pan. Garnish soup with cilantro sprigs and offer lime wedges and lowfat sour cream to season to taste.
- This recipe yields 5 servings.
- Comments: Richard Alexei of San Francisco is a chef and food writer turned personal trainer.
- "These days I rarely go out to eat," he says, finding which the food he likes best is best made at home. "I like to eat just as well as I did before, but healthier. One thing I emphasize is not just reducing fat, but using a lot of very healthy ingredients - vegetables such as squashes, whole grains, and high-fiber foods like beans."
- For his black bean soup, Alexei starts with the traditional seasonings of red chilies and cumin and adds squash for sweetness, along with smoky chipotles. He likes to serve the soup with extra-fresh corn tortillas from one of the Latino markets in the Mission district near his home.
- A good diet and good-for-you recipes come up frequently in conversation as Alexei works out with clients, and he's compiling his ideas for a cookbook.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 344g | |
| Recipe makes 5 servings | |
| Calories 557 | |
| Calories from Fat 44 | 8% |
| Total Fat 5.07g | 6% |
| Saturated Fat 1.07g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 214mg | 9% |
| Potassium 2471mg | 71% |
| Total Carbs 98.09g | 26% |
| Dietary Fiber 23.6g | 79% |
| Sugars 5.78g | 4% |
| Protein 33.49g | 54% |
