Smokey Black Bean and Vegetable Soup Recipe

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Smokey Black Bean and Vegetable Soup
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Ingredients:

Directions:

  1. Remove 2 chiles from can; reserve remaining chiles and sauce for another use. Finely chop chiles. Heat a large Dutch oven coated with cooking spray over medium-high heat. Add onion, carrot, celery, and garlic; sauté 8 minutes or until onion and carrot are tender. Stir in chiles, cumin, basil, oregano, chili powder, and bay leaves; cook 1 minute, stirring constantly. Stir in water, beans, broth, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 2 hours, stirring occasionally.
  2. Remove from heat; discard bay leaves. Place 3 cups of soup mixture in a blender. Let stand 5 minutes; process until smooth. Return pureed mixture to pan, stirring to combine. Ladle 1 1/4 cups soup into each of 8 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro. Serve with lime wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 102.93 Kcal (431 kJ)
Calories from fat 5.29 Kcal
% Daily Value*
Total Fat 0.59g 1%
Cholesterol 1.52mg 1%
Sodium 135.75mg 6%
Potassium 438.61mg 9%
Total Carbs 22.35g 7%
Sugars 4.93g 20%
Dietary Fiber 5.96g 24%
Protein 5.79g 12%
Vitamin C 25.9mg 43%
Vitamin A 0.2mg 5%
Iron 2.3mg 13%
Calcium 94.1mg 9%
Amount Per 100 g
Calories 43.24 Kcal (181 kJ)
Calories from fat 2.22 Kcal
% Daily Value*
Total Fat 0.25g 1%
Cholesterol 0.64mg 1%
Sodium 57.02mg 6%
Potassium 184.25mg 9%
Total Carbs 9.39g 7%
Sugars 2.07g 20%
Dietary Fiber 2.5g 24%
Protein 2.43g 12%
Vitamin C 10.9mg 43%
Vitamin A 0.1mg 5%
Iron 1mg 13%
Calcium 39.5mg 9%

* 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

  • 1.3
    Points
  • 3
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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