Instant Black Bean Soup

TamTastic

Instant Black Bean Soup

Preparation time: 3 minutes
Try serving this with toasted tortilla wedges.


Ingredients
2 (15-ounce) cans no-salt-added black beans, undrained
1/2 cup bottled salsa
1 tablespoon chili powder
1 (16-ounce) can fat-free, less-sodium chicken broth
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
5 tablespoons low-fat sour cream
5 tablespoons minced green onions
2 1/2 tablespoons chopped fresh cilantro


Preparation
Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.
Yield
5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheese, 1 tablespoon onions, 1 tablespoon sour cream, and 1 1/2 teaspoons cilantro)

Nutritional Information
CALORIES 212(21% from fat); FAT 4.9g (sat 2.6g,mono 1.2g,poly 0.5g); IRON 2.9mg; CHOLESTEROL 13mg; CALCIUM 163mg; CARBOHYDRATE 28.7g; SODIUM 411mg; PROTEIN 14.7g; FIBER 5.4g

TamTastic

Instant Black Bean Soup

Preparation time: 3 minutes
Try serving this with toasted tortilla wedges.


Ingredients
2 (15-ounce) cans no-salt-added black beans, undrained
1/2 cup bottled salsa
1 tablespoon chili powder
1 (16-ounce) can fat-free, less-sodium chicken broth
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
5 tablespoons low-fat sour cream
5 tablespoons minced green onions
2 1/2 tablespoons chopped fresh cilantro


Preparation
Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.
Yield
5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheese, 1 tablespoon onions, 1 tablespoon sour cream, and 1 1/2 teaspoons cilantro)

Nutritional Information
CALORIES 212(21% from fat); FAT 4.9g (sat 2.6g,mono 1.2g,poly 0.5g); IRON 2.9mg; CHOLESTEROL 13mg; CALCIUM 163mg; CARBOHYDRATE 28.7g; SODIUM 411mg; PROTEIN 14.7g; FIBER 5.4g

MontanaGirl

Yum, yum. Girl, I'm gonna owe my boss a fortune for printing all these awesome recipes you've been posting lately!!! lol - keep up the good work!!

beep

Yum! Thanks. I love those black beans.

heartshapdworld

I want to send a Shout Out to TamTastic-I made this and it was sooooooooooo good!

I did change it slightly. The boyfriend doesn't like heat, so I ommited the chili powder. I also ommited the jared salsa and made my own. In blender, I mixed 1/3 cup cilantro, 2 medium sized roma tomatos, 1 green onion, 1 Tbsp dried Aji chili seeds, garlic powder, and salt. I used cotjia cheese. Lastly, I served the soup with El Tellera rolls. Yummy...Next time we are thinking about adding rotisserie chicken.

TamTastic

I want to send a Shout Out to TamTastic-I made this and it was sooooooooooo good!

I did change it slightly. The boyfriend doesn't like heat, so I ommited the chili powder. I also ommited the jared salsa and made my own. In blender, I mixed 1/3 cup cilantro, 2 medium sized roma tomatos, 1 green onion, 1 Tbsp dried Aji chili seeds, garlic powder, and salt. I used cotjia cheese. Lastly, I served the soup with El Tellera rolls. Yummy...Next time we are thinking about adding rotisserie chicken.

So glad you liked it! LOL! I check Cooking Light for recipes and when I find something I like, I just copy and paste and put it on here. You could probably modify this recipe a ton of different ways. Black Beans are SUCH a good food! Good source of protein and fiber and black bean soup is super filling. I might try it using fresh salsa as well! I LOVE the taste of cilantro!

heartshapdworld

I LOVE the taste of cilantro!

So do I...my boyfriend is Peruvian, and his mother makes this dish she calls Secco (sp?). It is a chicken dish. The main incredient is Cilantro spiced with cumin and garlic. It is served with white long grain rice and boiled potatos. (Peruvians really do eat rice and potatos together! Or Quiona). Once I figure out the nutrional content, I will post it for you.

MumOfADuo

Thanks for this great sounding recipe!!! I LOVE new things....get tired of the same ole recipes!!!
Blessings!
Kathey

Laynee

Thanks so much! I tried this and am keeping the recipe to make again. We loved it at our house. By the way, we also tried the Chunky Potato Crab Chowder you posted sometime last week and it was absolutely delicious. Another keeper! I really appreciate the recipes as do many others of us, I'm sure!


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TamTastic

Thanks so much! I tried this and am keeping the recipe to make again. We loved it at our house. By the way, we also tried the Chunky Potato Crab Chowder you posted sometime last week and it was absolutely delicious. Another keeper! I really appreciate the recipes as do many others of us, I'm sure!


Created by MyFitnessPal.com - Free Calorie Counter

So glad you are enjoying the recipes! I love soup!! Especially in the cooler months! MMM, sooo comforting! And it is a comfort food that you can easily make healthier!! And it fills you up! I think soup is probably one of the best foods for losing weight.

:flowerforyou:
Tami

soup78

Did I hear my name????? j/k :laugh: Where is that SoupNazi, anywayz?!


BTW- sounds like a fabulous recipe, Tami!

AJCM

:flowerforyou: Thanks for posting - looks great! Does your son eat this Tam? Just curious, as I'm hoping my kids will eat it!