Black Bean, Tomato and Lime Soup

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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.

Tags: Intermediate, 20 Mins, Soups & Stews, Beans, President's Choice Blue Menu, Healthy Insider’s Report 2013, High Fibre, Low in Saturated Fat
Serves: 4
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 35  minutes
Total: 55  minutes

Additional Information

Ingredients

1 tbsp (15 mL) olive oil
3/4 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
1/2 tsp (2 mL) salt
2 tbsp (25 mL) chopped fresh coriander

Instructions

  1. In saucepan, heat oil over medium heat; cook onion, garlic and cumin for 6 to8 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.
  2. 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.

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