Smokey Black Bean and Vegetable Soup for Two
Recipe By :Cooking Light magazine
Serving Size : 2
Categories : Soups
2 teaspoons olive oil
1/2 cup coarsely chopped sweet onion
1/4 cup chopped carrot
2 tablespoons thinly sliced celery
1 teaspoon minced garlic -- (1 clove per tsp)
1/2 teaspoon ground cumin
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon chili powder -- or double to taste
1/4 teaspoon seasoned salt
1 cup water
1 cup stewed tomatoes with basil and oregano -- (canned)
1 teaspoon dried mixed vegetables
1 1/2 cups canned black beans -- rinsed and drained
1 small bay leaf
2 teaspoons chipotle chile canned in adobo -- (finely chopped)
Heat a 3-quart nonstick saucepan with oil over medium setting. Add onion,
carrot, celery and garlic; cook until soft (after 5 minutes).
Meanwhile, combine the cumin, basil, oregano, chili powder and seasoned
salt. Add to the onions, and stir until aromatic. Stir in water, tomatoes
and beans. Add bay leaf, and chipotle. Add more water if desired. Bring to
a boil. Reduce heat and simmer about 2 hours with cover ajar; stir
occasionally; add water as needed.
Remove from heat. Use a potato masher to coarsely puree some of the soup.
Adjust seasonings. Serve hot.
(Cooking light estimated with vegetable broth): 162 calories (6% from
fat); 1 g fat (0.1 g sat; 0.1 g poly sat; 0.1 g mono) 10.1 g protein; 36.9
g carb; 10.9 g fiber; 0 mg chol; 3.8 mg iron; 740 mg sodium; 145 mg calc.
Yield: "4 cups"
Per Serving (excluding unknown items): 276 Calories; 8g Fat (25.1%
calories from fat); 13g Protein; 39g Carbohydrate; 13g Dietary Fiber;
trace Cholesterol; 1052mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat;
2 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
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