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Рецепт Black Bean Soup

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It's winter, snows on the ground and I just finished plowing our road. What a great time for some warm comfort food and this black bean soup fills the bill perfectly.

Simple, not too spicy and full of flavor.

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Приготовление:
Порций: 4-8 cups/bowls
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Ингредиенты

Cost per serving $0.25 view details
  • 1 ea 32 oz carton chicken stock or use homemade
  • 4 ea 15 oz cans black beans (look at the ingredients...get beans without sugar added!)
  • 1 ea 15 oz can diced tomatoes
  • 2 TB olive oil or other vegetable oil
  • 1 medium white onion, small dice
  • 2 large cloves garlic, pressed
  • 1 ts sea salt
  • 1/2 ts oregano (Mexican)
  • 1/2 ts crushed red pepper flakes
  • 2 bay leaves
  • Garnish
  • sliced or diced fresh jalapenos
  • sliced green onions
  • sour cream

Инструкции

  1. Heat olive oil in a large pot and saute onions and garlic till soft.
  2. Add tomatoes, salt, oregano and red pepper flakes and saute until liquid is reduced by 1/2.
  3. Add chicken stock and bay leaves to the tomato and onion mixture.
  4. Drain and rinse the black beans and add to the pot.
  5. Bring to a soft boil, turn down and simmer for 1/2 hour or longer (I let the pot simmer for about 2 hours but it's ready to eat after about 1/2 hour).
  6. Use an immersion blender to breakdown about 1/2 of the beans. If you don't have an immersion blender just mash some of the beans to thicken the soup.
  7. Dish up into bowls and garnish.

Nutrition Facts

Amount Per Serving %DV
Serving Size 41g
Recipe makes 4 servings
Calories 74  
Calories from Fat 60 81%
Total Fat 6.82g 9%
Saturated Fat 0.95g 4%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 583mg 24%
Potassium 61mg 2%
Total Carbs 3.3g 1%
Dietary Fiber 0.7g 2%
Sugars 1.28g 1%
Protein 0.48g 1%
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