Soup: 1.5 pt. Chilled Black Bean Soup
Source of Recipe
Adapted from "500 More Fat-Free Recipes" Sarah Schlesinger (Villard, 1998)
List of Ingredients
2 med tomatoes, chopped (with juice)
1 med onion
1 med green pepper, cored, seeded & diced
1 small cucumber, peeled & chopped
1 jalapeno pepper, peeled, seeded & chopped
2 cloves garlic, minced
1 tsp dried cilantro
1 tsp ground cumin
1/4 tsp freshly ground black pepper
2 C reduced-sodium tomato juice
1-1/4 C cooked or low-sodium canned black beans, rinsed & drained
1/4 C minced fresh parsleyRecipe
1. In workbowl or food processor or blender, combine tomatoes, their juice, onion, green pepper, cucumber, jalapeno, garlic, cilantro, cumin and black pepper. Process briefly, until thick & coarse.
2. In a large bowl or soup tureen, combine vegetable mixture, beans and tomato juice. Cover & chill for at least 1 hour. Ladle into soup bowls, and garnish with parsley
Nutrition info per 13-oz serving: 141 calories, 7.5g protein, 27.5 carbs; 11g sugar; 1g total fat; 0g saturated fat; 0g mono-unsaturated fat; 0mg cholesterol; 8g dietary fiber; 25mg sodium; 59mg calcium; 3mg iron
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