| |
| INGREDIENTS |
| ¼ c |
canned black beans, do not rinse |
| ¼ c |
diced carrots |
| ½ c |
diced onions |
| ¼ c |
diced celery |
| 5 c |
low-sodium chicken stock |
| ¼ tsp |
cumin |
| 1 |
bay leaf |
| ⅛ tsp |
dried oregano |
| ¼ c |
canned crushed tomatoes |
| ½ tsp |
canned chipotle chiles |
| 1 tsp |
chopped cilantro |
| 1 tsp |
Worcestershire sauce |
| ⅛ tsp |
liquid smoke |
| ¾ tsp |
salt |
| ⅓ c |
nonfat sour cream |
| 2 tbsp |
chopped scallions |
|
|
|
| RECIPE |
- Spray a large saucepan lightly with cooking spray.
- Sauté carrots, onions and celery over medium-high heat until soft.
- Add beans, chicken stock, cumin, bay leaf, oregano, tomatoes and chipotle peppers.
- Bring to a boil, cover and reduce heat to low and simmer until soup has thickened slightly, may take awhile.
- Add cilantro, Worcestershire, liquid smoke and salt, remove from heat, discard bay leaf and stir gently.
- Place ¾ cup in bowl and top with 1 tablespoon sour cream and 1 teaspoon chopped scallions.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
¾ cup
NUMBER OF SERVINGS:
5
|
|
|
| NUTRITION FACTS |
| |
| Calories |
150 |
|
| Total Fat |
1 |
g |
|
| Saturated Fat |
0 |
g |
|
|
|
| Sodium |
329 mg |
|
| Total Carbohydrates |
24 g |
|
| Fiber |
7 g |
|
| Protein |
12 g |
|
|
|
