Smokey Black Bean and Vegetable Soup Recipe

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Ingredients

Count

Nutrition

103

Calories

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Ingredients:

Serving

1 (7-oz) can chipotle chiles in adobo sauce
cooking spray
2 cups coarsely chopped onion
1 cup chopped carrot
3/4 cup thinly sliced celery
4 garlic cloves, minced
2 tsp ground cumin
2 tsp dried basil
1 tsp dried oregano
1 tsp chili powder
2 bay leaves
2 cups water
3 (15-oz) cans black beans, rinsed and drained
2 (14 1/2-oz) cans vegetable broth
2 (14.5-oz) cans no-salt-added plum tomatoes, undrained and chopped
1/2 cup plain nonfat yogurt
1/4 cup chopped fresh cilantro
8 lime wedges

Directions:

Remove 2 chiles from can; reserve remaining chiles and sauce for another use. Finely chop chiles. Heat a large Dutch oven coated with cooking spray over medium-high heat. Add onion, carrot, celery, and garlic; sauté 8 minutes or until onion and carrot are tender. Stir in chiles, cumin, basil, oregano, chili powder, and bay leaves; cook 1 minute, stirring constantly. Stir in water, beans, broth, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 2 hours, stirring occasionally.
Remove from heat; discard bay leaves. Place 3 cups of soup mixture in a blender. Let stand 5 minutes; process until smooth. Return pureed mixture to pan, stirring to combine. Ladle 1 1/4 cups soup into each of 8 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro. Serve with lime wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	102.93 Kcal (431 kJ)
Calories from fat	5.29 Kcal
		% Daily Value*
Total Fat	0.59g	1%
Cholesterol	1.52mg	1%
Sodium	135.75mg	6%
Potassium	438.61mg	9%
Total Carbs	22.35g	7%
Sugars	4.93g	20%
Dietary Fiber	5.96g	24%
Protein	5.79g	12%
Vitamin C	25.9mg	43%
Vitamin A	0.2mg	5%
Iron	2.3mg	13%
Calcium	94.1mg	9%

Amount Per 100 g
Calories	43.24 Kcal (181 kJ)
Calories from fat	2.22 Kcal
		% Daily Value*
Total Fat	0.25g	1%
Cholesterol	0.64mg	1%
Sodium	57.02mg	6%
Potassium	184.25mg	9%
Total Carbs	9.39g	7%
Sugars	2.07g	20%
Dietary Fiber	2.5g	24%
Protein	2.43g	12%
Vitamin C	10.9mg	43%
Vitamin A	0.1mg	5%
Iron	1mg	13%
Calcium	39.5mg	9%

* 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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