dish
Black Bean Soup with Avocado Salsa

8
Serves
456
Calories
16
Nutrients
15
Vitamins

Ingredients

1 cup peeled, seeded and diced tomatoes
2 tablespoons finely minced red onion
3 tablespoons lemon juice
3 tablespoons olive oil
2 tablespoons chopped cilantro
4 cups black beans , soaked overnight in water to cover
9 cups water or chicken stock
2 slices Canadian bacon
2 tablespoons olive oil
2 large onions , diced, about 3 cups
6 cloves garlic , chopped
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
1 tablespoon ground cumin

Cooking Instructions

For the Avocado Salsa:
1. Combine all ingredients in a bowl and refrigerate.

For the Black Bean Soup:
2. Drain the beans and rinse. Place these in a large pot and cover with fresh water or chicken stock. Add the bacon.

3. Heat the olive oil in a large sauté pan over moderate heat. Add the onions and sauté until tender, about 7 minutes. Add the garlic cloves, cinnamon and cumin and cook for 2 minutes longer.

4. Add the onion mixture to the beans. Bring to a boil and simmer about 1 1/2 hours, or until the beans are very soft. Puree the soup. Adjust the seasoning.

5. Ladle the soup in to bowls. Add a dollop of sour cream to each bowl and a scoop of avocado salsa.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 8
Calories
456
Protein
24 g
Total Carbohydrate
66 g
Dietary Fiber
24 g
Soluble Fiber
6 g
Insoluble Fiber
10 g
Sugar
10 g
Total Fat
12 g
Saturated Fat
2 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
4 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
21 %
Percent Calories from Carbohydrate
57 %
Percent Calories from Fat
23 %
Vitamin A
343 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
15 mg
Vitamin D
0 IU
Folate
371 mcg
Vitamin E
2 IU
Vitamin K
5 mcg
Pantothenic Acid
1 mg
Calcium
102 mg
Iron
6 mg
Phosphorus
369 mg
Potassium
1146 mg
Sodium
194 mg
Zinc
3 mg