Governor\'s Black Bean Soup
By Fruits & Veggies - More Matters
Cayenne pepper and a hint of fresh lime highlight this hearty soup for the soul.
1 tablespoon olive oil
1 cup (1 large) onion, chopped
1/2 cup (1 medium) carrot, chopped
1/2 cup (1 medium stalk) celery, chopped
2 cloves garlic, minced
3 16-oz cans cooked black beans, rinsed and drained
1 14-oz can whole tomatoes, coarsely chopped
3 cups low sodium chicken broth
1/3 cups fresh cilantro, chopped, plus leaves for garnish
2 tablespoons tomato paste
1 tablespoon fresh lime juice
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1/8 teaspoon black pepper, freshly ground
½ cup + 1 tablespoon sour cream
In a large saucepan, heat oil over medium heat. Add the onion, carrots, celery, and garlic and cook, stirring, for about 10 minutes or until the carrot is soft. In a food processor, puree the vegetable mixture until smooth. Return the pureed vegetables to the pot; stir in two-thirds of the black beans, tomatoes plus their juice, chicken broth, cilantro, tomato paste, lime juice, cumin, cayenne, and black pepper. In a small bowl, mash the remaining black beans with a fork and add to the soup. Bring to a boil; reduce the heat and simmer for 30 minutes, or until thickened. To serve, ladle the soup into bowls and top each serving with 1 tablespoon sour cream and a few cilantro leaves.
Each serving provides: An excellent source of vitamin A and fiber, and a good source of vitamin C.
- Calories: 190
- Carbohydrates: 29g
- Total Fat: 4.2g
- Cholesterol: 12mg
- Saturated Fat: 2g
- Dietary Fiber: 7g
- % of Calories from Fat: 20%
- Sodium: 452 mg
- Protein: 9g
- Recipe Credit
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.