Loaded with the antioxidant lycopene, and not weighed down at all with fat, this recipe for a rustic Rich and Spicy Black Bean Soup goodness makes you 8.1 days younger.
Preparation Time: 10 minutes
Cooking Time: 21 minutes
Servings 4
Serving Size:
Ingredients:
1 teaspoon olive oil
1 small red or yellow onion, chopped
3 cloves garlic, minced
1 teaspoon each: ground coriander and ground cumin
1¾ cups low-salt chicken broth
1 can (14½ ounces) diced tomatoes, undrained
2 cans (15 or 16 ounces each) black beans, rinsed and drained
1/3 cup chipotle salsa or cooking sauce, preferably Frontera Foods brand
¼ cup chopped cilantro
Optional garnishes: sour cream, crushed baked tortilla chips
Directions:
Heat a large saucepan over medium heat. Add oil, then onion. Cook 5 minutes, stirring occasionally. Add garlic, coriander, and cumin; cook 1 minute. Add broth and tomatoes; bring to a boil over high heat. Stir in beans and salsa. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Remove from heat; stir in cilantro. Ladle into bowls; garnish as desired.
Tips:
This treat can be enjoyed year round. To quickly separate a head of garlic into cloves, press it firmly with the heel of your hand or smash it with the bottom of a heavy pot. Each head contains approximately 12 cloves of garlic. To loosen the papery skin and quickly peel the garlic, smash the clove with the back of a heavy chef’s knife. Say “Bam!” for emphasis.
Substitutions:
Canned diced tomatoes with green chilies such as such as Muir Glen brand may be substituted for the diced tomatoes, and vegetable broth may replace the chicken broth. Crunchy banana chips, if they’re dried and not deep-fried, can easily replace the tortilla chips.