Heart and Soul Black Bean Soup Recipe

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Ingredients:

Serving

1 tbsp extra virgin olive oil
1 shallot, chopped, approx 1/4 cup
2 large garlic cloves, chopped
6 oz smoked ham steaks, diced
2 (15 oz) cans whole black beans, drained
2 (15 oz) cans refried black beans
1 (14 3/4 oz) can creamed corn
1/4 cup sun-dried tomato, chopped
1/2-1 tsp cayenne pepper
30 oz chicken stock
8 tbsp gouda cheese, grated fine
4 key limes , just a squeeze over soup before serving

Directions:

In large pot, heat oil with medium heat and add shallots and garlic.
Saute until translucent, approx 2 minutes.
Add chopped ham and saute for another 2 minutes.
Add all beans. To drain black beans, place hand on top of opened can,
Slowly turn over and let the juice flow out between your fingers. It's kind of fun :).
Mix well; the refried beans will need to be broken up.
Add creamed corn and chopped sun dried tomatoes.
Add cayenne pepper to taste.
Add chicken stock and bring to simmer, stirring occasionally for 20 minutes.
Serve in bowls topped with grated Gouda and a squeeze of lime juice.
I would suggest all the toppings too :).
Toppings: (Optional).
Avocado, cubed.
Cilantro, torn into small pieces.
Fat free sour cream.
Tortilla chips.
Big Spoon :).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	200.55 Kcal (840 kJ)
Calories from fat	72.21 Kcal
		% Daily Value*
Total Fat	8.02g	12%
Cholesterol	29.63mg	10%
Sodium	550.33mg	23%
Potassium	528.6mg	11%
Total Carbs	17.64g	6%
Sugars	4.58g	18%
Dietary Fiber	3.05g	12%
Protein	15.08g	30%
Vitamin C	9.2mg	15%
Iron	1.3mg	7%
Calcium	133.7mg	13%

Amount Per 100 g
Calories	112.48 Kcal (471 kJ)
Calories from fat	40.5 Kcal
		% Daily Value*
Total Fat	4.5g	12%
Cholesterol	16.62mg	10%
Sodium	308.66mg	23%
Potassium	296.47mg	11%
Total Carbs	9.89g	6%
Sugars	2.57g	18%
Dietary Fiber	1.71g	12%
Protein	8.46g	30%
Vitamin C	5.1mg	15%
Iron	0.7mg	7%
Calcium	75mg	13%

* 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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Recipe Tags

Weightwatchers Points

4.1

Points
5

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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