Black Bean-and-Smoked Turkey Soup Recipe

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Ingredients

Count

Nutrition

122

Calories

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Ingredients:

Serving

1 tbsp vegetable oil
1 cup chopped red onion
1 cup chopped celery
1 cup chopped carrot
1 tbsp cumin seeds, crushed
1 tsp dried oregano
3 garlic cloves, minced
2 cups water
3/4 tsp salt
3 (10 1/2-oz) cans low-salt chicken broth
2 (15-oz) cans no-salt-added black beans, drained
1/2 lb smoked fat-free turkey breast, chopped
1/2 cup chopped red bell pepper
1/4 cup chopped fresh or 1 tbsp dried parsley
2 tbsp sherry
1/2 tsp hot sauce
6 tbsp low-fat sour cream
cilantro sprigs (optional)

Directions:

Heat oil in a Dutch oven over medium heat. Add onion and next 5 ingredients (onion through garlic), and sauté 5 minutes. Stir in water, salt, broth, and beans. Bring to a boil, and cover. Reduce heat, and simmer 45 minutes or until tender.
Place half of bean mixture in a blender or food processor, and process until smooth. Return pureéd bean mixture to pan. Stir in turkey, bell pepper, parsley, sherry, and hot sauce; cook an additional 5 minutes or until thoroughly heated. Ladle soup into bowls, and top with sour cream. Garnish with cilantro sprigs, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	122.28 Kcal (512 kJ)
Calories from fat	42.83 Kcal
		% Daily Value*
Total Fat	4.76g	7%
Cholesterol	22.52mg	8%
Sodium	839.76mg	35%
Potassium	241.21mg	5%
Total Carbs	8.99g	3%
Sugars	3.31g	13%
Dietary Fiber	2.27g	9%
Protein	10.09g	20%
Vitamin C	21.7mg	36%
Vitamin A	0.6mg	20%
Iron	7.6mg	42%
Calcium	67.6mg	7%

Amount Per 100 g
Calories	49.26 Kcal (206 kJ)
Calories from fat	17.25 Kcal
		% Daily Value*
Total Fat	1.92g	7%
Cholesterol	9.07mg	8%
Sodium	338.28mg	35%
Potassium	97.17mg	5%
Total Carbs	3.62g	3%
Sugars	1.34g	13%
Dietary Fiber	0.92g	9%
Protein	4.07g	20%
Vitamin C	8.7mg	36%
Vitamin A	0.2mg	20%
Iron	3.1mg	42%
Calcium	27.2mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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