Black Bean Vegetable Soup |
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Prep Time: 20 Minutes Cook Time: 25 Minutes |
Ready In: 45 Minutes Servings: 12 |
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I have just developed this very healthy soup that is low in fat and sodium, no cholesterol and low Fat/Cal %. Ingredients:
2 cups dried black beans |
32 fluid ounces vegetable broth or 32 fluid ounces chicken broth, divided |
1 large onion, chopped small |
4 cloves garlic, chopped small |
2 cups water |
1 large potato, peeled and cubed 1/2 inch |
14 1/2 fluid ounces canned plum tomatoes, crushed and include liquid (no salt) |
1/2 teaspoon dried thyme |
3/4 teaspoon ground cumin |
1 cup fresh green beans, cut into 3/4 inch lengths |
1 large carrot, scrubbed and coarsley shredded |
1 large green pepper, seeded and chopped |
1 large sweet red pepper, seeded and chopped |
2 large celery ribs, chopped small |
1/4 teaspoon tabasco sauce or 1/4 teaspoon red hot sauce |
4 large green onions, chopped small |
Directions:
1. Soak black beans in water overnight.
2. The next day, drain and rinse before using.
3. In a large saucepan or heavy bottom cooking pot, add 1/2 cup of broth, chopped onion and chopped garlic and bring to boil.
4. Reduce heat; cover and simmer for 6 to 8 minutes.
5. or until onions are jnst tender.
6. Stir in black beans; add 2 cups water, diced potato, crushed plum tomatoes including liquid, thyme, cumin, green beans, and remaining broth; return to boil.
7. Reduce heat, cover and simmer for 15 to 20 minutes or until potatoes are tender, stirring occasionally.
8. Add shredded carrots, green and red peppers, chopped celery, Tabasco sauce and cook for an additional 5 minutes.
9. Adjust seasonings to taste.
10. Garnish each serving with chopped green onions.
11. Refrigerate any unused portion.
12. You may wish to add some low-sodium soy sauce to the soup, use about 2 tablespoons, however it will increase the sodium count.
13. You can also use canned black beans to speed up the process.
14. Use 2- 15 fluid ounce cans, drained and rinsed.
15. Cauliflower florets would also enhance the soup, use about 1 cup of florets.
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