Beans are loaded with nutrition and make an hearty, creamy low-fat soup. Beans are a best kept secret when it comes to anti-oxidant load as well.
- 1 tablespoon canola or olive oil
- 1 small red onion, about a cup chopped
- 3 cloves of garlic, minced
- 1/2 teaspoon salt
- 1 tablespoons ground cumin
- 1 tablespoons sweet chili powder
- zest of 1 lime (about 1 teaspoon)
- 1/2 teaspoon ground cayenne
- 1 15-ounce can "no salt added" black beans, drained and well rinsed under cold water
- 32 ounces chicken broth or low-sodium vegetable broth
- juice of 2 limes
- Drain beans and rinse under cold water. Set aside.
- In a large stockpot, heat the oil, over medium-high heat until hot but not smoking. Sauté the red onion until it becomes translucent and soft, about 5-6 minutes. Add cumin, chili, cayenne, and garlic. Continue to cook 2-3 minutes until the spices release their aroma. Increase the heat to high and add the drained beans and 1 1/2 quart of the chicken or vegetable broth. Cover and bring to a boil.
- Reduce heat to a simmer and continue cooking until beans are tender and have started to break apart (1-1 1/2 hours). If you want a thicker soup, simmer an additional hour or puree in a blender or food processor. Add additional broth if the mixture becomes too thick. Before serving, season with salt, lime juice, and zest.
Nutritional Stats Per Serving (2 cups): 233 calories, 14 g protein, 34 g carbohydrates, 4 g fat (1 g saturated), 5 mg cholesterol, 8 g fiber, 442 mg sodium.
Weight Watchers® Points Plus: 5