Health

Smoky Black-Bean Soup

Smoky Black-Bean Soup

Ingredients

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

Preparation


1. 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.

2. 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.



    Prep: 15 minutes; Cook: 11 minutes. Chipotle chili powder is made from smoked jalapeño peppers.
  • Yield: Serves 4 (serving size: 1 1/4 cups)

Nutritional Information

Calories per serving: 268
Fat per serving: 6g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 2g
Protein per serving: 19g
Carbohydrate per serving: 34g
Fiber per serving: 13g
Cholesterol per serving: 20mg
Iron per serving: 5mg
Sodium per serving: 1252mg
Calcium per serving: 93mg