dish
Smoked Chicken and Black Bean Soup

8
Serves
298
Calories
15
Nutrients
17
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 chili pepper
1 clove garlic , minced
2 tablespoons finely chopped cilantro stems
6 cups low-sodium canned chicken or vegetable broth
2 whole boneless smoked chicken breasts , grilled
1 tablespoon chopped cilantro leaves

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. Remove and discard the skin and fat from the chicken breasts. Cut the meat into 1/2" cubes.

7. Divide the chicken among the soup bowls, mounding it in the center, and ladle the soup around it. Garnish with chopped cilantro.

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
298
Protein
28 g
Total Carbohydrate
33 g
Dietary Fiber
12 g
Soluble Fiber
2 g
Insoluble Fiber
10 g
Sugar
8 g
Total Fat
6 g
Saturated Fat
2 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
43 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
38 %
Percent Calories from Carbohydrate
45 %
Percent Calories from Fat
18 %
Vitamin A
179 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
8 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
17 mg
Vitamin D
8 IU
Folate
216 mcg
Vitamin E
11 IU
Vitamin K
2 mcg
Pantothenic Acid
1 mg
Calcium
104 mg
Iron
5 mg
Phosphorus
354 mg
Potassium
955 mg
Sodium
351 mg
Zinc
2 mg