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Receta Black Bean And Smoked Turkey Soup

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Raciónes: 6

Ingredientes

Cost per serving $2.24 view details
  • 1 Tbsp. vegetable oil
  • 1 c. red onion minced
  • 1 c. celery minced
  • 1 c. carrot minced
  • 1 Tbsp. cumin seeds crushed
  • 1 tsp dry oregano
  • 3 x garlic cloves chopped
  • 2 c. water
  • 3/4 tsp salt
  • 3 can low-salt chicken broth
  • 2 can no-salt-added black beans Liquid removed
  • 1/2 lb smoked fat-free turkey breast minced
  • 1/2 c. red bell pepper minced
  • 1/4 c. fresh parsley
  • 2 Tbsp. dry sherry
  • 1/2 tsp warm sauce
  • 6 Tbsp. low-fat lowfat sour cream cilantro sprigs optional

Direcciones

  1. *Or possibly 1 Tbsp. dry parsley
  2. 1. Heat oil in Dutch oven over medium heat. Add in onion and next 5 ingredients; saute/fry 5 min. Stir in water, salt, broth, and beans; bring to a boil. Cover, reduce heat, and simmer 45 min or possibly till tender.
  3. 2. Place half of bean mix in a blender or possibly food processor; process till smooth. Return pureed bean mix to pan. Stir in turkey, bell pepper, parsley, sherry, and warm sauce; cook an additional 5 min or possibly till thoroughly heated.
  4. (Make-ahead tip: Prepare soup. Let soup cold and freeze in an airtight container up to three months or possibly store in the refrigerator for up to four days in a nonaluminum container. Thaw and reheat over low heat.)
  5. Ladle soup into bowls, and top with lowfat sour cream. Garnish with cilantro sprigs, if you like.
  6. Yield: 6 servings (serving size: 1-1/2 c. soup and 1 Tbsp. lowfat sour cream.)
  7. 1 Veg.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 549g
Recipe makes 6 servings
Calories 562  
Calories from Fat 71 13%
Total Fat 8.12g 10%
Saturated Fat 1.71g 7%
Trans Fat 0.06g  
Cholesterol 22mg 7%
Sodium 419mg 17%
Potassium 2290mg 65%
Total Carbs 85.63g 23%
Dietary Fiber 20.0g 67%
Sugars 6.7g 4%
Protein 39.14g 63%
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