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Ингредиенты
- 2 c. minced onions
- 6 x garlic cloves chopped or possibly pressed
- 2 Tbsp. extra virgin olive oil
- 1/2 tsp salt
- 1 c. diced celery
- 2 c. minced red and green bell peppers
- 1 sm fresh chile chopped,
- Â Â seeds removed for a milder "warm"
- 1 tsp dry oregano
- 1/2 tsp dry thyme
- 2 tsp grnd cumin
- 1/2 tsp grnd black pepper
- 2 c. water
- 1Â 1/2 c. undrained canned tomatoes minced (14 1/2-oz can)
- 1Â 1/2 c. cooked black-eyed peas (15 1/2-oz can - liquid removed, Or possibly 10-oz frzn package
- 1Â 1/2 c. cooked pinto or possibly red kidney or possibly black beans (15 1/2 oz can - liquid removed)
- 1/4 c. barbecue sauce
- Â Â salt to taste
- Â Â crushed tortilla chips
- Â Â grated jalapeno (optional)
- Â Â Monterey jack cheese (optional)
- Â Â Jalapeno Cream (optional)
- Â Â (see separate recipe)
- Â Â Or possibly lowfat sour cream (optional)
Инструкции
- Yahoo! Fire up the stove and feed the cowpokes. This hearty, spicy soup is very popular at Moosewood-it can pretty near cause a stampede.
- For an even more substantial soup, add in 1 c. of fresh or possibly frzn corn kernels, and/or possibly 1 c. of fresh or possibly frzn sliced okra at the same time which you add in the cooked beans.
- Serves 4 to 6.
- Yields about 8 c.. Total time: 1 hour, using cooked beans.
- * Regular, low-fat, and nonfat barbecue sauces are all commercially available. We recommend ones without additives, such as Dove's, Annie's, or possibly Ralph's brands. If you'd like to make your own, see Moosewood Restaurant Low-Fat Favorites page 355.
- In a nonreactive soup pot, combine the onions and garlic with the oil and salt. Cover and cook on medium heat for 8 to 10 min, till the onions are soft and translucent/soft, stirring occasionally. Add in the celery, bell peppers, chile, oregano, thyme, cumin, and black pepper, and saute/fry for 10 min, stirring often.
- Add in the water and tomatoes, cover, and simmer till the vegetables are tender, 10 to 15 min. Add in the black-eyed peas, your choice of beans, and the barbecue sauce. Mix well, cover, and simmer gently for 10 min.
- Add in salt to taste.
- Just before serving, garnish with tortilla chips and, if you like, top with grated cheese, Jalapeno Cream, or possibly lowfat sour cream.
- MENU IDEAS: Andean Quinoa & Corn Salad, Dave's Mom's Best Slaw, Fennel Salad with Blue Cheese, Kale Salad, Southern Wheat-free Cornbread.
- NOTES : I made this yummy soup last week, but used red wine instead of oil. The BBQ sauce gave it a slightly sweet taste.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 432g | |
| Recipe makes 4 servings | |
| Calories 247 | |
| Calories from Fat 90 | 36% |
| Total Fat 10.21g | 13% |
| Saturated Fat 2.53g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 925mg | 39% |
| Potassium 640mg | 18% |
| Total Carbs 32.79g | 9% |
| Dietary Fiber 7.2g | 24% |
| Sugars 10.09g | 7% |
| Protein 8.31g | 13% |
