Spiced Black Bean Soup Recipe

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Ingredients:

Serving

1 onion, chopped
1 red bell pepper, diced
3 -4 roma tomatoes, diced
2 stalks celery, sliced thin
1 garlic clove, minced
1 tsp fresh ginger, grated
2 tsp olive oil
1 (15 oz) can black beans, undrained
2 cups vegetable broth
1/2 tsp oregano
1/2 tsp cumin
1/2 tsp celery salt
1/2 tsp dried cilantro
1/4 tsp thyme
1/4 tsp allspice
1/8 tsp nutmeg
1/8 tsp ground cloves
4 tbsp nonfat sour cream or 4 tbsp plain fat-free yogurt
2 tbsp fresh cilantro, chopped (optional)

Directions:

Heat oil saucepan over medium-high heat. Add chopped veggies and saute until onion is translucent.
Add ginger and garlic and saute for one more minute, until garlic is fragrant.
Add black beans, vegetable broth and the rest of the spices. Bring to boil, then simmer for 30-35 minutes.
Optional: If desired, use food processor or blender and puree half of mixture (leaving half 'chunky'), then return to pan and heat through.
Top each bowl with 1 tablespoon ff sour cream or ff yogurt and a sprinkle of fresh cilantro - even though I love cilantro and sour cream; I happen to enjoy this soup 'as is.'.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	178.39 Kcal (747 kJ)
Calories from fat	55.93 Kcal
		% Daily Value*
Total Fat	6.21g	10%
Cholesterol	5.43mg	2%
Sodium	674.96mg	28%
Potassium	623.1mg	13%
Total Carbs	26.54g	9%
Sugars	7.14g	29%
Dietary Fiber	4.63g	19%
Protein	5.77g	12%
Vitamin C	43.1mg	72%
Vitamin A	0.7mg	25%
Iron	14.4mg	80%
Calcium	76.1mg	8%

Amount Per 100 g
Calories	59.96 Kcal (251 kJ)
Calories from fat	18.8 Kcal
		% Daily Value*
Total Fat	2.09g	10%
Cholesterol	1.83mg	2%
Sodium	226.88mg	28%
Potassium	209.45mg	13%
Total Carbs	8.92g	9%
Sugars	2.4g	29%
Dietary Fiber	1.56g	19%
Protein	1.94g	12%
Vitamin C	14.5mg	72%
Vitamin A	0.2mg	25%
Iron	4.8mg	80%
Calcium	25.6mg	8%

* 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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