- 1 tablespoon canola oil
- 1 small onion, chopped
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 2 15.5 oz. cans black beans, rinsed
- 3 cups water
- 1/2 cup prepared salsa
- 1/4 teaspoon salt
- 1 tablespoon lime juice
- 4 tablespoons reduced-fat
- sour cream (optional)
- 2 tablespoons chopped fresh cilantro (optional)
1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes.
3. Add chili powder and cumin and cook, stirring, 1 minute more.
4. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes.
5. Remove from the heat and stir in lime juice.
6. Transfer half the soup to a blender and puree. (Use caution when pureeing hot liquids.) Stir the puree back into the saucepan. Just before serving, garnish with tomato, onion, sour cream and cilantro, if desired.
Make Ahead Tip: Cover and refrigerate for up to 3 days. Garnish with tomato, onion, sour cream, and cilantro, if desired.
Serves 4, 1 and 1/4 cup each: 191 calories, 31 grams carbs, 4 grams fat, 9 grams fiber, 9 grams protein
This recipe is part of a collection assembled by Valley Medical Center’s Diabetes Education & Nutrition Clinic as a component of their healthy nutrition and diabetes education program. The recipes were gathered and inspired from a variety of healthy eating websites. See cookbook for list of website resources.