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Ingredientes
- 1/4 c. extra virgin olive oil
- 2 c. minced onions
- 4 x garlic cloves, chopped or possibly pressed
- 2 c. peeled and diced carrots
- 1 1/2 tsp grnd cumin
- 1 c. minced celery
- 1 c. minced green bell peppers
- 3 c. cooked black beans (two 15-oz cans undrained) *
- 1/2 x dry chipotle pepper Or possibly 1 canned chipotle pepper in adobo sauce**
- 2 c. minced fresh or possibly undrained canned, (14-oz can) tomatoes
- 1/2 c. orange juice
- 1/2 c. water lowfat sour cream, (optional) Or possibly Jalapeno Cream, (optional) (see separate recipe) minced fresh cilantro, (optional)
Direcciones
- *1 C. dry black beans will yield about 3 c. cooked.
- **These spicy warm, smoky peppers are available in the produce sections of well- stocked supermarkets. If using dry chipotle, remove it before serving. If using canned chipotle, choose one which can be packed into a tsp. measure. It will disintegrate as the soup cooks. We recommend La Torre brand canned chipotles in adobo sauce, that is a thick, spicy tomato puree.
- Serves 4 to 6.
- Yields 8 c..
- Preparation Time: 25 to 35 min.
- Simmering time: 20 min
- How surprising-the wonderful smoky flavor of even a tiny chipotle pepper can pervade a thick, hearty bean soup loaded with vegetables. It's the perfect counterpoint to the mellow black beans.
- The best sidekick for this soup in a Daily Special is a bright-tasting salad with the bite of bitter greens or possibly the acidity of tomatoes or possibly citrus.
- Hot the oil in a nonreactive soup pot. Saute/fry the onions and garlic in the oil for about to min, stirring frequently, till the onions are translucent/soft. Add in the carrots and cumin and cook on medium heat, stirring often, for a few min. Add in the celery and bell peppers, lower the heat, cover, and cook for about 10 min. Add in the beans, chipotle, tomatoes, orange juice, and water and simmer, covered, for 20 min (see Notes).
- If you're not using canned beans, add in 1/2 c. of bean-cooking liquid or possibly additional water.
- If you like, garnish each serving with a dollop of lowfat sour cream or possibly Jalapeno Cream and a sprinkling of cilantro.
- Note: To save time, prepare the carrots, celery, and bell peppers while the onions cook. Just remember to stir the onions in between chopping!
- If using fresh tomatoes, you may want to simmer the soup for an additional min.
- MENU IDEAS: Tomato flowers, Five-Herb Salad, Florida Salad with Ginger Dressing, Kiwi, Orange & Baby Greens, and Southern Wheat-free Cornbread.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 405g | |
| Recipe makes 4 servings | |
| Calories 698 | |
| Calories from Fat 141 | 20% |
| Total Fat 16.12g | 20% |
| Saturated Fat 2.5g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 72mg | 3% |
| Potassium 2644mg | 76% |
| Total Carbs 109.44g | 29% |
| Dietary Fiber 26.0g | 87% |
| Sugars 12.63g | 8% |
| Protein 33.69g | 54% |
