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Black Bean Soup

Onion, garlic, cumin, salsa, lime juice and crushed red pepper give this black bean soup zesty flavor. Dollops of yogurt add a cool, tangy touch.

Prep time

20 min

Total time

55 min

Servings

Makes 9 (1-cup) servings.

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    Ingredients
    • 1 medium onion, chopped (about 2/3 cup)
    • 4 cloves garlic, minced
    • 1 Tbsp. ground cumin
    • 1/4 tsp. crushed red pepper (optional)
    • 2 Tbsp. oil
    • 3 cans (16 oz. each) black beans, undrained
    • 1 can (14-1/2 oz.) reduced sodium chicken broth
    • 1 jar (16 oz.) salsa
    • 2 Tbsp. lime juice
    • 1/2 cup plain low-fat yogurt
    •  PREMIUM Saltine Crackers, any variety
Preparation
  • Cook  onion, garlic, cumin and pepper flakes in oil in 4-quart saucepot on medium heat 3 minutes or until onion is tender; remove from heat.
  • Place  2 cans beans with liquid in batches with broth in blender; cover. Blend until pureed. Stir into saucepot. Stir in remaining beans, salsa and lime juice.
  • Heat  mixture to boil. Reduce heat to low. Simmer 30 minutes. Ladle 1 cup soup into each bowl; top with dollop of yogurt. Serve with crackers.

Nutrition Notes

Enjoy your crackers with this bean-based soup; it's rich in dietary fiber.

Recipe Tips

SubstituteSubstitute fat-free sour cream for the yogurt.

54783

Nutrition Information

Nutrition per serving:

  • Calories

    230

  • Total Fat

    6g

  •    Saturated Fat

    1g

  • Cholesterol

    0mg

  • Sodium

    1310mg

  • Total Carbohydrate

    39g

  •    Dietary Fiber

    8g

  •    Total Sugars

    5g

  •       Includes Added Sugars

    n/a

  • Protein

    11g

  • Vitamin A

    4%DV

  • Vitamin C

    4%DV

  • Vitamin D

    n/a

  • Calcium

    10%DV

  • Iron

    15%DV

  • Potassium

    n/a

    • n/a indicates that data is not available

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