Low Fatlow Sodium Black Bean Soup Food

BLACK BEAN SOUP

Steps:

• Rinse beans and place in a large pot with about 8 cups of water.
• Cover and bring to a boil, then remove from heat and let the beans sit, covered for one hour. (Or you can let them soak overnight in cold water)
• Drain the water, then add 8-10 cups of cold water when ready to cook.
• Add 1 bell pepper, 2 garlic, small onion and bay leaves to the beans. Bring to a boil and reduce heat to low. Simmer for about an hour, or until tender, stirring occasionally. (Add water if necessary)
• Meanwhile, in a large frying pan, heat oil on low. Add chopped vegetables (onion, parsley, carrots, pepper, garlic) season with salt and pepper and sauté for about 5 minutes, or until soft.
• Add the vegetables to the soup after it has simmered an hour, then add wine, vinegar, cumin, oregano, bullion, salt and pepper and adjust water if needed.
• Cover and simmer on low about 15 - 20 minutes.
• Remove bay leaves, then using an immersion blender, partially blend the soup for about 10 seconds to thicken. If you don't have an immersion blender, put about 3 cups of the soup in a blender, then add it back to the pot.
• Adjust salt, pepper and cumin to taste and ladle about 1 1/2 cups into each bowl.
• Top with sour cream (extra points), chopped onions, scallions, chives or/or cilantro and enjoy!

INTENSE BLACK BEAN SOUP

Steps:

• mix 7 cups of water and black beans and set to boil on medium heat.
• sautee onions, garlic, cayenne, and crushed red pepper in olive oil until onions are soft.
• add onion mixture to the beans and water and stir. boil for 15 minutes.
• add chopped green bell pepper and lower heat to simmer for 20 minutes.
• allow to cool for 15-20 minutes.
• pour half of the mixture into a blender and puree.
• add to pot and reheat until ready to serve.
• Good with crackers, whole wheat toast, and pitas.

BUDGET-FRIENDLY BLACK BEAN SOUP

Steps:

• Before beginning, drain and rinse two of the cans of black beans and set aside.
• Using a potato masher, mash up the remaining can of beans with the juice.
• Add the salsa and cumin to the mashed beans and set aside.
• In your pot, combine the broth, water and onion, and bring to a boil.
• Simmer till onions are tender.
• Add the rinsed and mashed beans and stir well.
• Simmer at a low heat for half an hour or so.
• Serve with a dollop of sour cream.

EASY, LOW-FAT BLACK BEAN SOUP

Steps:

• Using a food processor pulse the onion until minced.
• Drain and rinse the black beans.
• Add to the food processor with the cream cheese.
• Pulse until pureed.
• Dilute wtih chicken broth to your desired thickness.
• Transfer to a medium sauce pan and heat over low heat until thoroughly heated.
• Garnish with sour cream and chives.