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Add a photoПорций: 6
Ингредиенты
- 1 Tbsp. vegetable oil
- 1 c. red onion minced
- 1 c. celery minced
- 1 c. carrot minced
- 1 Tbsp. cumin seeds crushed
- 1 tsp dry oregano
- 3 x garlic cloves chopped
- 2 c. water
- 3/4 tsp salt
- 3 can low-salt chicken broth
- 2 can no-salt-added black beans Liquid removed
- 1/2 lb smoked fat-free turkey breast minced
- 1/2 c. red bell pepper minced
- 1/4 c. fresh parsley
- 2 Tbsp. dry sherry
- 1/2 tsp warm sauce
- 6 Tbsp. low-fat lowfat sour cream cilantro sprigs optional
Инструкции
- *Or possibly 1 Tbsp. dry parsley
- 1. Heat oil in Dutch oven over medium heat. Add in onion and next 5 ingredients; saute/fry 5 min. Stir in water, salt, broth, and beans; bring to a boil. Cover, reduce heat, and simmer 45 min or possibly till tender.
- 2. Place half of bean mix in a blender or possibly food processor; process till smooth. Return pureed bean mix to pan. Stir in turkey, bell pepper, parsley, sherry, and warm sauce; cook an additional 5 min or possibly till thoroughly heated.
- (Make-ahead tip: Prepare soup. Let soup cold and freeze in an airtight container up to three months or possibly store in the refrigerator for up to four days in a nonaluminum container. Thaw and reheat over low heat.)
- Ladle soup into bowls, and top with lowfat sour cream. Garnish with cilantro sprigs, if you like.
- Yield: 6 servings (serving size: 1-1/2 c. soup and 1 Tbsp. lowfat sour cream.)
- 1 Veg.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 549g | |
| Recipe makes 6 servings | |
| Calories 562 | |
| Calories from Fat 71 | 13% |
| Total Fat 8.12g | 10% |
| Saturated Fat 1.71g | 7% |
| Trans Fat 0.06g | |
| Cholesterol 22mg | 7% |
| Sodium 419mg | 17% |
| Potassium 2290mg | 65% |
| Total Carbs 85.63g | 23% |
| Dietary Fiber 20.0g | 67% |
| Sugars 6.7g | 4% |
| Protein 39.14g | 63% |
