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Bueno Black Bean Soup

Source of Recipe


Good Carb Ckbk






List of Ingredients



• 2 1/2 cups black beans
  
• 6 1/2 cups water
  
• 1 tablespoon plus 1 teaspoon instant ham or chicken bouillon granules
  
• 1 1/2 cups finely chopped onion (about 1 large)
  
• 1 cup finely chopped green bell pepper (about 1 medium)
  
• 1/2 cup bottled salsa
  
• 1 tablespoon crushed garlic
  
• 1 tablespoon chili powder
  
• 2 teaspoons ground cumin
  
• 1 1/2 teaspoons dried oregano
  
• 1/2 cup nonfat or light sour cream
  
• 1/2 cup finely chopped green bell pepper
  
• 1/2 cup finely chopped red onion
  






Instructions



1. Rinse the beans well and place in a 4-quart pot. Cover the beans with several inches of water and discard any beans that float to the top. Soak the beans for at least 4 hours or for as long as 12 hours. (If soaking the beans for more than 4 hours, place the bowl or pot in the refrigerator.)
   
   
2. Discard the soaking water and return the beans to the pot. Add the 6 1/2 cup water and the bouillon granules and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 1 1/2 hours or until the beans are tender. Add a little water during cooking, if needed, to keep the beans barely covered with water.
   
   
3. Add the onions, bell pepper, salsa, chili powder, cumin, and oregano, and cook for 30 minutes more or until the beans are easily mashed with a fork and liquid is thick.
   
   
4. Remove 2 cups of the soup and puree in a blender until smooth. Return the pureed soup to the pot and stir to mix well. Cover and simmer for 5 minutes more. Add a little water if the mixture is too thick.
   
   
5. Serve hot, topping each serving with a tablespoon each of sour cream, green bell pepper, and onions. If desired, serve over brown rice.
   
   
6. per 1 cup serving: 222 cal, 40g carb, omg chol, 1g fat, 13.2g fiber, 13.7g pro, 384mg sod, 107mg calc, GI rating: low