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Ингредиенты
- 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
- Â Â as thin as you can
- 1 pch salt
- Â Â sugar substitute equivalent to 1tsp
- 2 c. cooked black beans rinsed and liquid removed
- 1 c. canned tomatoes minced and peeled
- Â Â 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
- Â Â water
- 2 Tbsp. minced fresh cilantro (coriander)
- 3 Tbsp. shredded lowfat cheddar cheese or possibly
- Â Â Monterey jack cheese optional
Инструкции
- 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).
- Meanwhile...Puree 1/2 c. of the beans, adding water to smooth (consistency of ketchup)
- 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.
- 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).
- Heat over to 400F. Mix the cornbread mix with the corn and sufficient water to make the dough spread-able or possibly dollop-able.
- 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.
- 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.
- Tip: instead of grating the soft, reduced fat cheese, use a vegetable peeler to shave off thin slices.
- 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.
- The Cre-ole spice blend gets stronger as they cook.
- 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.
- The chili peppers were warm sufficient for us but may be too spicy for some.
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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% |
