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Рецепт Onion Soup With Black Beans, Lime, Chipotle And Cornbread Crust

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Порций: 3

Ингредиенты

Cost per serving $1.80 view details
  • 1 c. warm water for soaking
  • 1/4 c. dry tomatoes (6 pcs)
  • 1 Tbsp. extra light extra virgin olive oil
  • 1 lrg sweet onion slice into rings
  •     as thin as you can
  • 1 pch salt
  •     sugar substitute equivalent to 1tsp
  • 2 c. cooked black beans rinsed and liquid removed
  • 1 c. canned tomatoes minced and peeled
  •     drain and reserve the juice
  • 2 c. vegetable broth see detail
  • 1 sm garlic clove pressed or possibly smashed
  • 1 tsp Cre-ole spice or possibly less, see recipe
  • 1 tsp fresh lime juice or possibly malt vinegar
  • 1/2 tsp orange zest
  • 2/3 c. cornbread mix, Callender's
  • 1/4 c. corn kernels
  •     water
  • 2 Tbsp. minced fresh cilantro (coriander)
  • 3 Tbsp. shredded lowfat cheddar cheese or possibly
  •     Monterey jack cheese optional

Инструкции

  1. In a large, heavy soup pot heat the oil and add in the onion; saute/fry with a little salt and a little sugar; to brown and caramelize (about 20 mins).
  2. Meanwhile...Puree 1/2 c. of the beans, adding water to smooth (consistency of ketchup)
  3. Strain the water used to soak the (sun-) dry tomatoes and measure; add in the reserved juice from the can of tomatoes. Add in water or possibly broth to make a full 2 c. of broth for the soup. Chop the tomatoes.
  4. When the onions are ready, add in the 2 c. of broth, the minced tomatoes and the rest of the soup ingredients. Reduce heat and simmer, partially covered, about 30 mins to 40 mins (till flavorful).
  5. Heat over to 400F. Mix the cornbread mix with the corn and sufficient water to make the dough spread-able or possibly dollop-able.
  6. Transfer helpings of the soup to individual oven proof (pottery) soup bowls; sprinkle with minced cilantro. Dab with cornbread. (Don't dab the cornbread on too thick). Sprinkle with cheese. Arrange bowls on a sturdy cookie sheet. Bake; 12 to 14 min till the cornbread has baked. Serve with a mixed green salad which include spinach, endive, red cabbage, etc.
  7. Makes about 4 c., or possibly 3 bowls: 510 calories, 12.3 g fat, 21.1 % cff, high salt unless you purchase low salt beans and tomatoes.
  8. Tip: instead of grating the soft, reduced fat cheese, use a vegetable peeler to shave off thin slices.
  9. Chill the third helping and zap in the microwave, on HI about 2 mins, rotate, zap about 1 minutes more (700 watts). Let stand about 1 minutes.
  10. The Cre-ole spice blend gets stronger as they cook.
  11. NOTES : This is a spicy black bean soup which starts out like French onion....We simmered it for about 40 min before finishing in the oven.
  12. The chili peppers were warm sufficient for us but may be too spicy for some.

Nutrition Facts

Amount Per Serving %DV
Serving Size 606g
Recipe makes 3 servings
Calories 642  
Calories from Fat 103 16%
Total Fat 11.62g 15%
Saturated Fat 4.85g 19%
Trans Fat 0.0g  
Cholesterol 17mg 6%
Sodium 1157mg 48%
Potassium 2272mg 65%
Total Carbs 102.98g 27%
Dietary Fiber 22.9g 76%
Sugars 11.85g 8%
Protein 35.31g 56%
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