Healthy Eating: Boulder Black Bean Soup
February 15, 2014
The perfect supper after an awesome day of skiing.
2 teaspoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 teaspoon dried whole oregano
1/2 teaspoon dried whole thyme
1/2 teaspoon cayenne pepper
3 cups canned black beans, rinsed and drained
3 cup low-sodium chicken broth
2 tomatoes, chopped
1/2 cup chopped onion (optional)
1/2 cup reduced-fat shredded Monterey Jack cheese (optional)
Heat oil in a large saucepan over medium heat. Add onion and sauté until tender (about five minutes.) Stir in garlic, oregano, thyme, cumin and pepper; cook one minute longer. Place half of beans in a blender and puree until smooth, adding chicken broth as needed to make a smooth puree. In a medium saucepan, combine onion mixture, pureed black beans, remaining whole beans and broth. Bring to a boil over medium heat then simmer uncovered for 20 to 30 minutes. Serve garnished with diced tomatoes and, if desired, onion and shredded cheese. Serves 6.
Adapted from “The Best of Simply Colorado” cookbook, Colorado Dietetic Association.