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Black Bean Soup
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Recipe Information
Fast, easy, and delicious



  • 1 tbsp (15 ml) veg. oil
  • 1 medium onion, finely chopped
  • 1 finely diced carrot
  • 2 garlic cloves, crushed
  • 2 tsp (10 ml). chili powder
  • 1 tsp (5 ml). cumin
  • 1/4 tsp (1 ml). crushed red pepper
  • 2 16-oz. cans black beans, rinsed and drained
  • 1 can chicken stock (13 oz (364 grm).)
  • 1/2 cup (125 ml) loosely packed fesh cilantro leaves, chopped
  • lime wedges
  • In 3-quart saucepan, saute onion and carrot in the oil 5 minutes.
  • Stir in garlic, chili powder, cumin and cushed red pepper. Cook 30 seconds.
  • Stir in beans, broth and 2 cups (475 ml) water.
  • Heat to boiling over high heat.
  • Reduce heat to low and simmer, uncovered, 15 minutes.
  • In blender, in small batches, or in the pot with a hand-held (much easier) in the pot, blend until almost smooth.
  • Return to pan and heat through.
  • Sprinkle with cilantro and serve with lime wedges.
  • Each serving: 265 calories, 22gm protein, 6 gm fat, 14 gm fiber

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