Email to Terry Ward      

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.