Marc David
Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: online
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Black Bean Soup
Makes: 4 servings
Ingredients:
- 10 ounces dried black beans, washed and soaked overnight
- 6 cups water
- 1 medium onion, chopped
- 3 cloves of garlic
- 2 tomatoes, peeled
- 2 tablespoons garlic, minced
- 1 1/2 teaspoons ground cumin
- 1 tablespoon olive oil
- 1/2 cup non/lowfat yogurt or sour cream
Directions:
Drain the beans and combine with the water and half the onion in a 4-quart
pot. Bring to a boil over high heat. Add the 3 cloves of garlic. Reduce the
heat, cover, and simmer for 1 1/2-2 hours.
Blend together the tomatoes, second half of onion, minced garlic, and cumin.
Heat olive oil in a pan over medium-high heat, and add the tomato mixture.
Cook for 5-10 minutes, stirring frequently. Stir in 1 cup of the liquid from
the beans, reduce heat to medium low, and simmer for 15-17 minutes. Stir
into the beans, mix well.
Taste and adjust seasoning if necessary. Add 1-2 spoonfuls of yogurt or sour
cream to each serving.
Nutritional Information:
Serving size: 1 cup
Calories: 320
Fat: 3 g
Cholesterol: 3 mg
Carbs: 23 g
Protein: 11 g
Fiber: 5 g
Sodium: 140 mg
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