Smoky Black-Bean Soup Recipe

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Ingredients

Count

Nutrition

482

Calories

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Ingredients:

Serving

2 tsp olive oil
1 (4-oz) piece baked ham, diced
1 medium onion, diced
1 medium zucchini, diced
1 tsp minced garlic
1/4 to 1/2 tsp chipotle chili powder
1 (14-oz) can fat-free , less-sodium chicken broth
2 (15-oz) cans black beans, rinsed, drained, and divided
1/4 tsp kosher salt
1/2 cup water
2 tbsp low-fat sour cream (optional)
2 tsp chopped fresh cilantro (optional)

Directions:

Heat olive oil in a large saucepan over medium-high heat. Add diced ham, and cook 2 minutes or until lightly browned. Add onion and zucchini; cover and cook 4 minutes, stirring occasionally. Stir in minced garlic and chipotle chili powder; cook 30 seconds. Add chicken broth, 1/2 cup black beans, and salt.
Puree remaining beans with 1/2 cup water in a blender until smooth; stir into soup, and bring to a boil. Reduce heat, and simmer 2 minutes. Divide soup evenly among 4 bowls. Garnish with sour cream and cilantro, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	482.35 Kcal (2020 kJ)
Calories from fat	177.69 Kcal
		% Daily Value*
Total Fat	19.74g	30%
Cholesterol	28.25mg	9%
Sodium	966.66mg	40%
Potassium	1263.24mg	27%
Total Carbs	49.13g	16%
Sugars	6.13g	25%
Dietary Fiber	11.44g	46%
Protein	23.13g	46%
Vitamin C	12.9mg	21%
Iron	3.9mg	21%
Calcium	171.8mg	17%

Amount Per 100 g
Calories	122.87 Kcal (514 kJ)
Calories from fat	45.26 Kcal
		% Daily Value*
Total Fat	5.03g	30%
Cholesterol	7.2mg	9%
Sodium	246.24mg	40%
Potassium	321.79mg	27%
Total Carbs	12.51g	16%
Sugars	1.56g	25%
Dietary Fiber	2.91g	46%
Protein	5.89g	46%
Vitamin C	3.3mg	21%
Iron	1mg	21%
Calcium	43.8mg	17%

* 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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Recipe Tags

< 200 kcals

Weightwatchers Points

10.5

Points
12

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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