member logon   about the Circus   search for recipes   print this recipe   mimi's cyber kitchen
free registration   member pages   what's new   email this recipe   discussion boards
Email to Terry Ward      

Recipe Categories:

    Smokey Black Bean and Vegetable Soup


    Source of Recipe


    Cooking Light-J/F-03


    List of Ingredients


    • 1 (7 ounce) can chipotle chiles canned in adobo
    • cooking spray
    • 2 cups coarsely chopped onion
    • 1 cup chopped carrot
    • 3/4 cup chopped celery
    • 4 cloves garlic, minced
    • 2 teaspoons ground cumin
    • 2 teaspoons dried basil
    • 1 teaspoon dried oregano
    • 1 teaspoon chili powder
    • 2 bay leaves
    • 2 cups water
    • 3 (15 ounce) cans black beans, rinsed and drained
    • 2 (14 1/2 ounce) cans vegetable broth
    • 2 (14 .5 ounce) cans no-salt-added plum tomatoes, undrained and chopped
    • 1/2 cup plain nonfat yogurt
    • 1/4 cup chopped fresh cilantro
    • 8 lime wedges


    Instructions


    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; saute 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.
    3. Servings: 8
    4. 162 cal, 1g fat, 10.1g pro, 36.9g carb, 10.9g fiber, 0mg chol, 3.8mg iron, 740mg sod, 145mg calc.
 

 

 

previous page | recipe circus home page | member pages
mimi's cyber kitchen |