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FareShare Gazette Recipes -- December 2008 - Q's


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Quick Black Bean Soup

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* Exported from MasterCook *

Quick Black Bean Soup

Recipe By : Cooking Light
Serving Size : 4 Preparation Time :0:00
Categories : Volume 11-12 Dec 2008

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup chopped red onion
1/4 cup water
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
14 ounces fat-free less-sodium chicken broth -- (1 can)
30 ounces black beans -- (2 cans) rinsed,
drained and divided
2 teaspoons fresh lime juice
Cooking spray
2 ounces finely chopped reduced-fat ham -- (1/4 cup)
[such as Hormel]

1. Combine first 5 ingredients in a large saucepan. Add 1 1/2 cans beans;
bring to a boil. Reduce heat and simmer 15 minutes. Place bean mixture in a
blender. Remove center piece of blender lid (to allow steam to escape);
secure lid on blender. Place a clean towel over opening in lid (to avoid
splatters). Blend until smooth. Return soup to pan. Add remaining 1/2 can
of beans to pan; cook 2 minutes. Stir in juice; set aside.

2. Heat a small nonstick skillet over medium heat. Coat pan with cooking
spray. Add ham to pan; cook 2 minutes or until lightly browned. Ladle 1 cup
soup into each of 4 bowls; top each serving with 1 tablespoon ham.

Bacon can be substituted for ham.

Yields 4 servings.

Cooking Light, December 2008

Contributed to the FareShare Gazette by Art; 15 December 2008.

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 728 Calories; 3g Fat (3.8% calories from 
fat); 46g Protein; 133g Carbohydrate; 32g Dietary Fiber; 0mg Cholesterol; 12mg 
Sodium. Exchanges: 8 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Fruit; 0 Fat.

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