March is National Nutrition Month — and a great time to enjoy heart-healthy black bean soup.
This soup is low-calorie, low-fat and high-fiber without sacrificing flavor. Each serving has 245 calories and less than 50mg sodium.
Enjoy it as a stand-alone entrée or the perfect side dish with any meal.
Black Bean Soup
nonstick cooking spray
1 medium onion, diced
1 tablespoon minced garlic (from a jar, or use 3 fresh cloves)
2 teaspoons ground cumin
1 jalapeno, chopped
2 16 ounce cans black beans, low sodium, undrained
2 15-ounce cans diced tomatoes, no salt added, undrained
1 cup chicken broth, low sodium
Chopped fresh cilantro (optional)
Spray large soup pot with cooking spray. Heat pot over medium-high heat, then add onion and cook until translucent, about 5 minutes.
Add garlic, cumin and jalapeno and cook 1 minute more.
Add beans to pot and lightly mash with a potato masher or fork.
Add tomatoes and broth, then bring to a boil and reduce to medium heat. Cover and simmer for 15 minutes.
Serve topped with chopped fresh cilantro (optional).
NUTRITIONAL INFORMATION (per serving): 245 calories, .5g total fat, 34 mg sodium, 1128mg potassium, 45g carbohydrates, 11g fiber, 12,9g sugars , 15g protein, 110mg calcium
This recipe is reprinted with permission from the American Heart Association.