Great Black Bean Soup

Course : Beans
Serves: 7
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Ingredients:

1 1/2 cups dried black beans
1 clove garlic
1/2 cup chopped onion
4 medium carrots -- chopped
2 teaspoons olive oil
1 tablespoon cumin
1 teaspoon coriander
1/4 teaspoon cayenne
2 cans fat-free chicken broth
1/2 cup long-grain rice
1 cup water
2 tablespoons nonfat yogurt -- per serving
 

Preparation / Directions:

Cover beans with boiling water. Let soak for 4 hours. Cook them for 1 to 1-1/4 hours or until tender. Set aside. In a large soup pot, saute garlic, onion, and carrots in olive oil. After a minute, lower heat and cook until the carrots are tender. Stir in cumin, coriander, and cayenne, and cook for about a minute. Add chicken broth. Drain beans and add them to the soup. Simmer for 5 minutes. Add rice and simmer, partially covered, for 15-20 minutes. Puree 3/4 to 7/8 of the soup in a blender in a few batches. Return puree to the pot. If soup is too thick, add water a little at a time until soup is a desirable consistancy -- not too thick and not too watery. Top with a dollop of yogurt for each serving. Note: This soup is really yummy, but is not that appetizing-looking! I thin it a bit with tomato juice and dress it up with a sprinkle of grated cheese and crushed tortilla chips. If you leave it very thick it can double as a low-fat bean dip! Kris

 

Nutritional Information:

235 Calories (kcal); 2g Total Fat; (8% calories from fat); 14g Protein; 43g Carbohydrate; trace Cholesterol; 166mg Sodium


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