Looking for a tasty soup this winter? Look no further! Black bean soup is a delicious combination of beans, tomatoes, onions and spices, but feel free to add other veggies like zucchini, carrots or bell peppers.
Vegetarian? No problem. Leave out the chicken and add another can of black beans. Pinto beans can also be substituted for black beans.
Black Bean Soup
Recipe developed by Lisa Cicciarello Andrews, MEd, RD, LD
Makes 8 1-cup servings
3 chicken breasts (about 1 lb.)
2 cans black beans, drained and rinsed
2 cups low-sodium chicken broth
1 (15-oz.) can tomatoes with green chiles
1 small (8-oz.) can whole kernel corn, drained & rinsed, or 1 cup frozen corn
1 small onion, chopped
2 cloves garlic, minced
1 teaspoon oregano
1 teaspoon cumin
½ cup chopped cilantro (optional)
2%-milk shredded cheddar cheese for garnish (optional)
salt and pepper to taste
- Trim fat from chicken, then boil the chicken until fully cooked in a stock pot with 4-5 cups water. Skim off excess fat and save broth.
- Remove chicken from pot and cut into 1-inch pieces. Return the chicken to the broth and add all of the above ingredients except cilantro and cheese.
- Allow the soup to simmer for about 20 minutes until the beans are soft and the onions are cooked. Salt and pepper to taste.
- Serve with 1 teaspoon chopped cilantro and 1 teaspoon 2%-milk shredded cheese.
Nutrition Information per serving: 260 calories, 2.1 g fat, .6 g saturated fat, 28 mg cholesterol, 38 g carbohydrate, 9.1 g fiber, 208 mg sodium, 2.7 mg iron, 80 mg calcium