|
 Comment:
Beans are a naturally low-fat food and they contain many essential
nutrients, such as fiber and iron. In this recipe, we have combined
beans with great tasting herbs and vegetables, creating a wonderful
soup that has less than 3 grams of fat per serving.
Ingredients:
- 3 (15-ounce) cans black beans, undrained
- 1 pound lean or low-fat cubed ham
- 1 tbsp olive oil
- 1 cup diced onions
- ¾ cup diced red bell peppers
- 2 tbsps minced garlic
- ½ tsp ground cumin
- 3 tbsps chopped fresh cilantro
- ¼ tsp dried thyme
- 1 (10-ounce) can Rotel tomatoes
- 1 (6-ounce) can tomato paste
- 2 quarts fat-free chicken stock
- salt and black pepper to taste
- low-fat or fat-free sour cream
- cilantro for garnish
Method:
In a 5-quart stockpot, heat oil over medium-high heat. Add onions,
red bell peppers and garlic. Sauté vegetables for 3-5 minutes
or until softened. Stir in ham and cook 2-3 minutes or until slightly
brown around the edges. Season with cumin, cilantro and thyme. Sauté
for 1 minute to allow spices to toast. Blend in Rotel and tomato
paste. Add chicken stock and black beans. Bring to a rolling boil,
reduce to simmer and cook for 30-45 minutes. Season to taste with
salt and pepper. If a thicker, smoother soup is desired, purée
half of the soup in a blender or with a hand mixer. Serve hot with
a dollop of low-fat or fat-free sour cream and a sprig of cilantro.
|
