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Southwest Black Bean Soup

By Robin Plotkin, RD LD and Jaime Ruisi


We’re taking your traditional black bean soup to the southwest. Corn, carrots, cilantro and lime juice create a tangy and succulent dish. Top with lowfat cheddar cheese to drive the protein up, if you want to have this for a meal. Even garnish with avocado slices to add a smooth, rich texture.


Ingredients

3 cups low-sodium chicken broth
3 small russet potatoes, cubed
3/4 cups carrots, thinly sliced
1/3 cup onions, chopped
2 cans (15 oz)  black beans
2 cups whole kernel corn, frozen
3 tbsp cilantro, chopped
1/2 tbsp olive oil
1 tbsp garlic, minced
1 avocado, sliced


  

Method of Preparation

1. In a large pot bring chicken broth to a boil.

2. Add cubed potatoes and reduce heat to a simmer. Cover pot and let cook for 15 minutes.

3. Add carrots and onions. Let cook for an additional 15 minutes.

4. Add black beans and corn to the pot. Let cook for 30 minutes.

5. Stir in cilantro, olive oil, and garlic. Reduce heat and let stand for 10 minutes.

6. Serve soup with a slice of avocado and garnish with cilantro.

 

Yield and Servings
Yield: 6 servings (9 cups)
Serving Size:
1.5 cups

 

Nutritional Analysis
Calories
177, Protein 8 g, Carbohydrates 36 g, Total fat 33 g, Cholesterol 0.0 mg, Sodium 67 mg, Sugars 3 g, Fiber 17 g