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Recipe: Black Bean Soup

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

Serves 4. 
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.

About Joel Morgan

Joel Morgan is a Kansas State University dietetic intern at Ascension Via Christi Hospitals in Wichita.