Black Bean Onion Soup Recipe

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Ingredients:

Serving

2 medium onions, chopped
2 garlic cloves, minced
1 tbsp canola oil
5 1/2 cups cooked black beans (about 4 15-oz cans)
7 cups water
1 cup green pepper, chopped
salt , to taste
pepper , to taste
shredded cheddar cheese (optional)

Directions:

In a skillet over medium heat, saute the onion and garlic in the oil until soft (approx 5-7 min/).
Combine the onion and garlic in large pot with beans and water. Bring to a boil.
Add the green pepper, reduce heat and simmer for 10 minutes.
Allow to cool slightly and then puree half of the soup in a blender.
Return mixture from blender to pot and heat to serving temperature.
Top with cheese and serve with whole wheat bread or crackers.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	187.4 Kcal (785 kJ)
Calories from fat	26.46 Kcal
		% Daily Value*
Total Fat	2.94g	5%
Sodium	7.12mg	0%
Potassium	495.54mg	11%
Total Carbs	32.03g	11%
Sugars	1.48g	6%
Dietary Fiber	11.58g	46%
Protein	11.15g	22%
Vitamin C	17.1mg	28%
Iron	2.4mg	13%
Calcium	62.2mg	6%

Amount Per 100 g
Calories	50.07 Kcal (210 kJ)
Calories from fat	7.07 Kcal
		% Daily Value*
Total Fat	0.79g	5%
Sodium	1.9mg	0%
Potassium	132.41mg	11%
Total Carbs	8.56g	11%
Sugars	0.4g	6%
Dietary Fiber	3.09g	46%
Protein	2.98g	22%
Vitamin C	4.6mg	28%
Iron	0.6mg	13%
Calcium	16.6mg	6%

* 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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