Monday, November 7, 2011

Meatless Monday...Fiesta Black Bean Soup

Monday has arrived and that means I'm going meatless for at least lunch or dinner...usually both.  This week I thought I would share a spicy black bean soup with you.  This soup is extremely easy and inexpensive to make and tastes wonderful. Itis on the thicker side, making it feel more like an entree, rather than a starter. To make this a meal I added sweet potatoes too and paired it with a nice southwestern salad (with bell peppers, tomatoes, jalapenos, and corn). If you need more calories, or to add extra protein... top the soup with 1 oz of your favorite cheese!

I am a huge fan of delicious soups, especially when they are homemade!  I'm telling you now that it's not worth the money to buy canned soups because basically what you get is water and sodium... with some low grade meat and vegetables to help disguise.  Homemade soups are far more cost effective and taste so much better.  If you don't think you have time before dinner.. then throw all the ingredients in the slow cooker and it will be done when you get home!  Then all you need is a quick salad and dinner is done!

Beans are very low in fat and are a great source of iron, fiber, protein, and complex carbohydrates.  They keep you feeling full while being fairly low in calories.  Soups can be the perfect lunch or dinner and even vegetarian soups can be hearty if you add beans and pasta to them.

Fiesta Black Bean Soup
Makes 6, 3/4 cup servings

1 onion, diced
2 cans of black beans, drained and rinsed
1 can of diced tomatoes, low sodium
1 cup of beef broth
1 small can of diced green chiles
1 sweet potato, cooked and cubed
1 tsp cumin
1 tsp garlic powder
1 tsp smoked paprika
1 tsp oregano

Saute onions in a large saucepan over medium heat for 3 minutes.  Add 1 can of the black beans, and the remaining ingredients and cook for 10 minutes.  Put the soup in a food processor or blender and blend until smooth.  Return to the pan and add the remaining black beans.  Cook for additional 5 minutes.  Serve hot.  

Nutrition Facts: 3/4 cup of soup
245 calories, 15 g protein, 46 g carbohydrates, 15 g fiber, 98 mg sodium

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