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Home Fitness Articles and Helpful Links Training Philosophy My Weight Loss Story Packages Fitness and Weight Loss Tips
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Miami Black Bean Soup Serves 4 This thick, spicy vegetarian soup reflects its Caribbean heritage with cumin, red pepper flakes and jalapeno peppers. Lime juice adds depth to the flavor, and lime wedges make an attractive garnish. 1 tsp olive oil 1 1/2 tsp ground cumin 1 1/2 cups diced onions 1/2 tsp crushed red pepper flakes (or to taste) 1 green pepper 1 lime, cut into wedges 4 cloves garlic, minced 1/3 cup nonfat sour cream 3 cans (15 oz each) black beans, rinsed and drained 1/3 cup diced sweet red, yellow, or green peppers 2 1/2 cups vegetable stock 2 tbsp sliced jalapeno peppers (wear rubber gloves 2 cups crushed tomatoes when handling) 1 1/2 tbsp lime juice
Coat a 4-quart saucepan with no-stick spray. Add the oil, onions, green peppers and garlic. Cook over medium heat for 3 to 4 minutes, or until the vegetables begin to soften. Add the beans, stock, tomatoes, lime juice, cumin and pepper flakes. Partially cover and cook over medium-low heat for 15 to 20 minutes, or until the vegetables are tender. Place the lime, sour cream, sweet red, yellow or green peppers and jalapeno peppers in individual small bowls and pass separately. Prep time: 10 minutes. Cook time: 25 minutes. Per serving: 244 calories, 3.6 g fat, 14.6 g dietary fiber, no cholesterol, 960 mg sodium. Taken from Quick and Healthy Low-Fat Cooking |