Spicy Black Bean Vegetable Soup
Soups, Stews and Chili Soup Vegetable Soup
Half of the black beans in this spicy soup are pureed with tomatoes, the other half are simmered with carrots, onion and kernels of corn.
Servings per recipe: 8
Calories per serving: 164
Preparation time: 15m
Total cooking time: 50m
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 1 clove garlic, minced
- 2 carrots, chopped
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 4 cups vegetable stock
- 2 (15 ounce) cans black beans, rinsed and drained
- 1 (8.75 ounce) can whole kernel corn
- 1/4 teaspoon ground black pepper
- 1 (14.5 ounce) can stewed tomatoes
Directions:
- 1 In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.
- 2 Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
Nutrion facts:
| Total Fat | 3.4g | 5% |
| Saturated Fat | 0.0g | |
| Cholesterol | 0mg | |
| Sodium | 683mg | 27% |
| Potassium | 259mg | 7% |
| Total Carbohydrates | 26.9g | 9% |
| Dietary Fiber | 7.8g | 31% |
| Protein | 7.6g | 15% |
| Sugars | 4g | |
| Vitamin A | 3469IU | |
| Vitamin C | 7mg | |
| Calcium | 69mg | |
| Iron | 4mg | |
| Thiamin | 0mg | |
| Niacin | 1mg | |
| Vitamin B6 | 0mg | |
| Magnesium | 17mg | |
| Folate | 22mcg |
