Spicy Black Bean Soup

Leslie's Featured Recipes, Soups.
This easy to prepare, protein- and fibre-rich soup is definitely a crowd pleaser.  And it's lower in sodium than store-bought brands.  Serve it with a side salad and whole grain crusty bread  or corn tortillas for a satisfying meal.

Spicy Black Bean Soup

Ingredients

Quantity Ingredients
2 tbsp / 25 ml canola oil
1 cup / 250 ml chopped onion
3 garlic cloves, crushed
1 cup / 250 ml chopped carrot
6 cups / 1.5 L water
2 19 oz/540 ml cans black beans, drained and rinsed well
1 28 oz/796 ml can diced tomatoes
2 tbsp / 25 ml freshly squeezed lime juice
1 tsp / 5 ml coarse sea salt, or to taste
1 tso / 5 ml ground cumin
1/4 tsp / 1 ml red pepper flakes, or to taste
1 cup /250 ml fresh or frozen corn kernels
1/2 cup / 125 ml chopped fresh cilantro

Directions

Heat oil in a large saucepan over medium heat.  When pan is hot, add onions and sauté for about 8 to 10 minutes or until soft. Add garlic; sauté another minute.

Add carrots, water, beans, tomatoes, lime juice, salt, cumin and red pepper flakes.  Cover and bring to a boil; reduce heat and simmer for 30 minutes.

Remove from heat; purée with a hand blender until beans are somewhat blended but still chunky.  Add corn.  Garnish with cilantro.

Serves 8.  Per 1.5 cups (375 ml) serving: 200 calories, 9 g protein, 4 g total fat (0 g saturated fat), 34 g carbohydrate, 7 g fibre, 0 mg cholesterol, 444 mg sodium

Source: Leslie Beck's Healthy Kitchen