Pair this smooth, cumin-rich soup with unsalted baked corn tortilla strips and a deep green salad for a simple, hearty meal.

　　

Ingredients

Serves 10; 1 cup per serving

　　1 tablespoon olive oil

　　3 to 4 medium onions, chopped

　　3 medium ribs of celery, diced

　　5 large garlic cloves, chopped

　　3 15.5-ounce cans no-salt-added black beans, 1 cup liquid reserved (add water if needed), beans rinsed and drained

　　4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　1 28-ounce can no-salt-added stewed tomatoes, undrained

　　1 tablespoon ground cumin

　　1 1/2 teaspoons dried cilantro, crumbled

　　1/8 to 1/4 teaspoon cayenne

　　1/2 cup fat-free sour cream, lightly beaten with a fork until smooth

　　

Step 1

In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onions for 3 minutes, or until soft, stirring frequently. Reduce the heat to medium.

　　

Step 2

Stir in the celery and garlic. Cook for 4 minutes, stirring frequently.

　　

Step 3

Stir in the beans and reserved liquid. Stir in the remaining ingredients except the sour cream. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 25 minutes. Remove from the heat.

　　

Step 4

In a food processor or blender, process the soup in batches until smooth. Serve with dollops of sour cream.

　　

Nutrition Information

Step 5

(Per serving)

　　

Step 6

Calories: 146

　　

Step 7

Total fat: 1.5g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.0g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 2mg

　　

Step 13

Sodium: 43mg

　　

Step 14

Carbohydrates: 30g

　　

Step 15

Fiber: 9g

　　

Step 16

Sugars: 9g

　　

Step 17

Protein: 8g

　　

Step 18

Calcium: 122mg

　　

Step 19

Potassium: 658mg

　　

Dietary Exchanges

Step 20

1 1/2 starch

　　

Step 21

2 vegetable

　　

Step 22

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition