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QUICK & EASY BLACK BEAN SOUP
For a spicier soup with a slightly smoky flavour, add one canned chipotle
chili pepper with some of the sauce to the soup with the stock.
Preparation: 45 minutes (10 minutes active) from start to finish.
Makes 10 cups (2.4 L)
2 teaspoons (10 ml) extra virgin olive oil
1 onion (6 ounces/170 g), peeled, cut in 1/2” (1.25 cm) pieces
1 carrot (2 ounces/57 g), peeled, cut in 1/2” (1.25 cm) pieces
1 rib celery (2 ounces/57 g), peeled, cut in 1/2” (1.25 cm) pieces
1/2 red bell pepper, cored, seeded, cut in 1/2” (1.25 cm) pieces
3 cloves garlic, peeled
1-1/2 teaspoons (7 ml) cumin
1 teaspoon (5 ml) oregano
1 teaspoon (5 ml) thyme
3 cans (15 ounce/ 425 g) black beans, rinsed and drained
(yield – 5 cups/1.2 L beans)
1 can recipe ready diced tomatoes (15 ounce/425 g) with juices
2-1/2 cups (625 ml) fat free, low sodium chicken or vegetable stock
1/2 cup (125 ml) water
1 bay leaf
1/2 - 1 teaspoon (2-5 ml) Tabasco
®
or other hot sauce, to taste
3/4 teaspoon (3 ml) kosher salt
1 tablespoon (15 ml) sherry vinegar (or medium dry sherry)
lowfat sour cream as garnish
Heat the olive oil in a 3-3/4 quart (3.5 L) Cuisinart
®
Saucepan over medium
heat. Add the onions, carrots, celery, red bell pepper, garlic, cumin, oregano,
and thyme; stir to combine. Reduce heat to low, cover and cook over low heat
until the vegetables are tender, about 8 to 10 minutes. Add the drained beans,
tomatoes with juices, stock, water and bay leaf. Bring to a boil over high heat,
then reduce heat to medium low, and simmer for 25 minutes uncovered,
stirring now and then. Turn off heat; remove and discard bay leaf.
Insert the Quick Prep
®
Hand Blender in the soup. Process on Low for
30 to 40 seconds using a gentle up-and-down motion, moving the blender
in a circular motion around the saucepan. Then process on High speed for
an additional 20 to 30 seconds using the same gentle up-and-down motion.
Stir in hot sauce, salt and sherry vinegar. Serve hot. Each serving may be
garnished with a small dollop of sour cream.
Nutritional analysis per cup (250 ml):
Calories 154 (9% from fat) • carb. 27g • pro. 9g • fat 2g •
sat. fat 0g • chol. 0mg • sod. 306g •
calc. 48mg • fiber 0g