dish
Black Bean Soup with Cilantro-Lime Cream

8
Serves
239
Calories
15
Nutrients
14
Vitamins

Ingredients

2 cups dried black turtle beans , soaked
1 strip bacon , diced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 tablespoon minced jalapeño pepper
1 clove garlic , minced
2 tablespoons finely chopped cilantro stems
6 cups low-sodium canned chicken or vegetable broth
1/4 cup chopped cilantro leaves
1 tablespoon fresh lime juice
4 tablespoons non-fat sour cream

Cooking Instructions

1. Drain the beans and set aside.

2. Cook the bacon in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeƱo pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute.

3. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.

5. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm.

6. Blend the cilantro leaves, lime juice and sour cream together.

7. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Serving Size: about 1 cup

Nutrition Information

Number of Servings: 8
Calories
239
Protein
15 g
Total Carbohydrate
34 g
Dietary Fiber
12 g
Soluble Fiber
2 g
Insoluble Fiber
10 g
Sugar
9 g
Total Fat
5 g
Saturated Fat
2 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
9 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
25 %
Percent Calories from Carbohydrate
56 %
Percent Calories from Fat
19 %
Vitamin A
283 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
17 mg
Vitamin D
1 IU
Folate
214 mcg
Vitamin E
1 IU
Vitamin K
2 mcg
Pantothenic Acid
0 mg
Calcium
108 mg
Iron
4 mg
Phosphorus
239 mg
Potassium
812 mg
Sodium
323 mg
Zinc
1 mg