Black Bean Chowder Recipe

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Ingredients:

Serving

1 cup black beans, dried
1 tbsp olive oil
1 cup red onion, diced
1 1/2 tbsp garlic, minced
1 cup celery, diced
1 cup red pepper, diced
1 (6 oz) ham steaks, trimmed and diced
1 tsp cumin
1 tsp coriander
1/2 tsp thyme
1/2 tsp oregano
4 cups water
3 envelopes oxo low-sodium instant chicken bouillon granules
1 cup old el peso chunky salsa
1 oz cheddar cheese, shredded
1/2 cup low-fat sour cream

Directions:

Soak the black beans for several hours or overnight.
Saute red onion, garlic, celery, and red pepper in olive oil until tender.
Add ham, cumin, coriander, thyme, and oregano to vegetables and cook for 1 minute.
Add drained black beans, chicken bouillon powder, water, and salsa and simmer until beans are tender.
Add more water if necessary.
Serve immediately or add 1/2 c water and refrigerate overnight, and reheat.
Makes 4 servings of 1-1/4 cups.
Garnish with 1/4 oz of cheddar shreds and 2 T of sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	216.45 Kcal (906 kJ)
Calories from fat	64.76 Kcal
		% Daily Value*
Total Fat	7.2g	11%
Cholesterol	13.8mg	5%
Sodium	124.21mg	5%
Potassium	695.64mg	15%
Total Carbs	26.8g	9%
Sugars	3.13g	13%
Dietary Fiber	6.68g	27%
Protein	11.49g	23%
Vitamin C	37.2mg	62%
Iron	2.1mg	11%
Calcium	141.4mg	14%

Amount Per 100 g
Calories	74.05 Kcal (310 kJ)
Calories from fat	22.16 Kcal
		% Daily Value*
Total Fat	2.46g	11%
Cholesterol	4.72mg	5%
Sodium	42.49mg	5%
Potassium	237.97mg	15%
Total Carbs	9.17g	9%
Sugars	1.07g	13%
Dietary Fiber	2.28g	27%
Protein	3.93g	23%
Vitamin C	12.7mg	62%
Iron	0.7mg	11%
Calcium	48.4mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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