Black Bean Tomato and Lime Soup

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Ingredients

1 tbsp (15 mL) olive oil

¾ cup (175 mL) diced white onion

2 cloves garlic, minced

2 tsp (10 mL) cumin

1 can (540 mL) PC Blue Menu Black Beans (undrained)

1 cup (250 mL) chopped plum tomatoes

2 cups (500 mL) low sodium chicken stock

1 tbsp (15 mL) hot sauce

1 tbsp (15 mL) fresh lime juice

½ tsp (2 mL) salt

2 tbsp (25 mL) chopped fresh coriander

Black Bean Tomato and Lime Soup

Black beans and lime juice give this soup a south of the border feel. You can use fresh or canned plum tomatoes. Serve with cornbread, whole grain tortillas or other whole grain bread.



Serves: 4
Difficulty Level: Intermediate
Prep time: 20 minutes
Cook time: 35 minutes

Nutritional Information

Per serving: 210 calories

Fat 5 g (of which 1 g is saturated)

Sodium 510 mg

Carbohydrate 31 g

Fibre 14 g

Protein 10 g

Very High in Fibre

Low in saturated fat

Instructions

In saucepan, heat oil over medium heat; cook onion, garlic and cumin for 6 to 8 minutes, stirring frequently, or until onions are tender. Stir in black beans and their liquid, tomatoes, stock, hot sauce, lime juice and salt. Bring to a boil. Reduce heat to simmer; cook for 20 minutes, stirring occasionally.


Transfer half of soup to stand blender; puree. Stir back into saucepan. Stir in coriander. Serve with a dollop of non-fat Greek yogurt, if desired, with multigrain toast on the side.

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