4-Can Black Bean Soup

This recipe provides an easy way to whip up a one-dish meal in just a few minutes. This hearty soup is loaded with protein and veggies. Serve it with a lightly buttered slice of toasted whole grain Oatmeal, Sourdough or French bread, and you’ll be all set for a speedy lunch.

Keep in mind that we don’t cook with garlic or onions. There may be some in the broth, but that’s it, so if you like those ingredients, be sure to add your own. If you prefer your soup on the spicy side, you might want to substitute salsa for some of the diced tomatoes.

4-Can Black Bean Soup

1 (15-oz.) can black beans, drained and rinsed
1 (14-oz.) can reduced fat chicken or vegetable broth
1 (14.5 oz.) can diced tomatoes, undrained
1 (8.25 oz.) can sliced, no-salt-added carrots, drained and rinsed
1 teaspoon ground cumin
1 teaspoon dried cilantro leaves

Salt and pepper to taste

Optional toppings: ground red pepper, cilantro, reduced fat sour cream, nonfat plain yogurt or shredded cheese

Put first six ingredients (beans through cilantro) into a blender and puree.

Pour into microwaveable serving bowls and heat to desired temperature.

Add salt, pepper and toppings to taste.

Refrigerate leftovers in a tightly sealed container for 2-3 days.

© Liesl K. Bohan  |  SavvyBaker.com

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This blog is for sharing home-tested recipes with more whole grains, less fat and fewer calories than similar recipes. If you see something you like, or if you'd like to see more, let me know! - Liesl

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