Tuesday, November 12, 2013

Recipe Of The Week - Maui Black Bean Soup

I have been making this soup for years.  It is one of our favorite fall/winter soups.  My husband hates black beans and peppers, but even he likes this!


2 Tbsp Olive Oil
2 Ribs Celery, coarsely chopped
1 Big Carrot
1 Small Purple Onion, peeled and chopped
1 Red Pepper, seeded and chopped
1 Green Pepper, seeded and chopped
2 Cloves Garlic, minced
1 tsp Cumin
1 tsp Oregano
1 tsp Basil
1 tsp Chili Powder
4 Cups Low Sodium Chicken Broth
2-15 oz. Cans Black Beans, rinsed and drained
1-15 oz. Can Diced Tomatoes
1 Cup of Corn
Sea Salt & Black Pepper

In a large skillet, heat olive oil over medium heat.  Add celery, carrot, onion, and bell peppers.  Saute until onions become translucent, about 8 minutes.  Add garlic and spices, cook another 2 minutes.

Add chicken stock, beans, and tomatoes.  Bring mixture to a boil, then reduce heat.  Cover and simmer for 20 minutes.  using a handheld blender, puree soup to desired consistency.  Add corn and let simmer for 5 minutes.  Season with salt and pepper.  Serve Hot.

Optional - I like to add a dollop of all natural low fat sour cream, sprinkle a little cheese on top, and eat with organic blue tortilla chips.

*Serves 8

Nutritional Info
Calories - 201.1
Total Fat - 5.3g
Cholesterol - 1.3mg
Sodium - 871 mg
Total Carbs - 37.4g
Dietary Fiber - 7.9g
Protein - 12.9g

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