Low Fatlow Sodium Black Bean Soup Recipes

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LOW FAT/LOW SODIUM BLACK BEAN SOUP



Low Fat/Low Sodium Black Bean Soup image

I made this recipe after viewing several recipes from various cook books. Broth is a no sodium brand and the bean were dry (cooked in advance only in water- no seasoning was added)

Provided by chef lisae

Categories     < 60 Mins

Time 1h

Yield 5 1 1/4 cup servings, 5 serving(s)

Number Of Ingredients 14

2 1/2 cups black beans (cooked in advance)
1 cup diced onion
1/2 cup diced red pepper
1/2 cup diced green pepper
5 garlic cloves, minced
2 medium carrots, peeled and chopped
1 (15 ounce) can diced tomatoes (I used no salt added Mair Glen Organic Brand)
3 cups low sodium chicken broth (For this recipe I used 3 packets of broth seasoning added to 3 cups of water)
2 bay leaves
1 tablespoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon Mrs. Dash table blend seasoning (season to your preference)

Steps:

  • heat oil in stock pot over medium heat.
  • add the veggies and saute for about 5 minutes, stirring from time to time.
  • add the seasoning and stir to combine.
  • continue to saute until the veggies are tender.
  • add the remaining ingredients and stir, cover.
  • continue to cook at set temperature for 10 minutes.
  • reduce heat to low and simmer for 30 minutes.

Nutrition Facts : Calories 216.2, Fat 4.7, SaturatedFat 0.8, Sodium 70.1, Carbohydrate 34.2, Fiber 10.5, Sugar 6, Protein 12.5

BUDGET-FRIENDLY BLACK BEAN SOUP



Budget-Friendly Black Bean Soup image

This is yummy, and can be made as healthy or unhealthy as you like by using full ingredients, or substituting low fat, low sodium items.

Provided by Wendy Gerhard

Categories     Black Beans

Time 45m

Yield 2-4 serving(s)

Number Of Ingredients 8

1 1/2 cups beef broth (no or low sodium)
1 1/2 cups water
1 small onion, chopped
3 (14 1/2 ounce) cans black beans
1 cup salsa (or more if you like spicier)
1 teaspoon cumin
sour cream (optional)
shredded cheese (optional)

Steps:

  • Before beginning, drain and rinse two of the cans of black beans and set aside.
  • Using a potato masher, mash up the remaining can of beans with the juice.
  • Add the salsa and cumin to the mashed beans and set aside.
  • In your pot, combine the broth, water and onion, and bring to a boil.
  • Simmer till onions are tender.
  • Add the rinsed and mashed beans and stir well.
  • Simmer at a low heat for half an hour or so.
  • Serve with a dollop of sour cream.

Nutrition Facts : Calories 653.4, Fat 3.3, SaturatedFat 0.9, Sodium 1459.5, Carbohydrate 117.5, Fiber 41.5, Sugar 5.5, Protein 44.1

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