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Eat this, bitches! February 26, 2012

Posted by starshipexercise in Recipes and Food.
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Let’s just get one thing straight.  I’m not a food blogger.  There will be no pretty pictures of the recipes I post as they are in process, nor will I be photographing the finished product.  If you want to know what it should look like when it’s done, cook it yourself.  If it tastes good, that’s what it should look like.

The recipes I’ll be posting here will generally be  lifted from other sources and modified to be lower fat, lower sodium, and/or suit my own peculiar dietary needs.   I also look for recipes that I can cook up on a Sunday, portion out and freeze, and grab for lunches or dinners during the rest of the week.  This isn’t about being gourmet, this is about getting through the day with everyone in one piece.  If you’re expecting fancy schmancy, I am not your girl.

Now that we have that out of the way, take a gander at this insanely fast, good and easy recipe for black bean soup.  I must have lost 20 lbs eating this for lunch every other day for months and I never got tired of it.

Look for no-salt-added tomatoes and beans, otherwise the sodium goes through the roof. You can use salsa instead of tomatoes and diced green chile peppers, I’m just not an onion person. I like to serve garnished with diced fresh tomato and avocado with a corn tortilla, but of course that’s not reflected in the nutritional info.  Enjoy!

Low Fat, Low Sodium Black Bean Soup

Servings: 4

1 spray canola oil cooking spray
1 small shallot, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup diced tomatoes
2 tablespoons diced green chile peppers
1/4 teaspoon salt
1 tablespoon lime juice
2 tablespoons chopped fresh cilantro, plus more for garnish
4 tablespoons reduced-fat sour cream (optional)

1.Heat canola oil cooking spray in a large saucepan over medium heat. Add shallot and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more.

2.Add beans, water, tomato, chiles (or salsa) and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice and cilantro.

3.Transfer half the soup to a blender and puree (be careful when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and more cilantro, if desired.

Calories: 171.5
Fat: 0.3 g
Cholesterol: 0.0 mg
Sodium: 276.1 mg
Carbohydrates: 33.4 g
Dietary Fiber: 8.7 g
Protein: 9.5 g

 

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Comments»

1. Danica - February 26, 2012

I’m such a fan of Black Bean Soup, but have completely changed the recipe I started with. I started adding celery and sweet potato. I’ll definitely try adding lime and cilantro!

2. Hulk! Eat! « Starship Exercise - March 8, 2012

[…] cup serving of Black Bean Soup, with 1 diced roma tomato, .25 diced avocado, and 1 tbs fat free sour […]


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