BLACK BEAN SOUP
Black beans are a very good source of cholesterol-lowering fiber and have many healthy properties that make them a good go-to ingredient. The best thing about black beans is their rich, meaty flavor. They end themselves to many preparations, are great hot or cold, and the best news is that you don’t ever have to cook them if you don’t have the time or inclination. When purchasing, watch out for sodium levels, and buy organic if you can. Serves 4
One 14.5-ounce can black beans, with liquid
⅔ cup low-fat, low-sodium chicken broth
⅔ cup store-bought fresh salsa, such as Top Crop
2 teaspoons chili powder
2 tablespoons reduced-sugar ketchup, such as Heinz
3 tablespoons real bacon bits, such as Hormel Real Bacon Bits
Salt and freshly ground black pepper
¼ cup shredded 75% reduced-fat cheddar cheese, such as Cabot
¼ cup nonfat Greek yogurt
⅓ cup chopped fresh cilantro
1. In a blender, combine half of the beans and all their liquid, the chicken broth, and ⅓ cup of the salsa. Puree the mixture until smooth.
2. Pour the contents of the blender into a medium saucepan and place it over high heat. Add the remaining beans, remaining salsa, chili powder, ketchup, and bacon. Bring the soup to a boil. Then reduce the heat to low. Cook the soup, stirring frequently, until thickened, about 9 minutes. Season with salt and pepper to taste.
3. Ladle the soup into 4 bowls. Top each bowl with cheddar cheese, a dollop of yogurt, and a sprinkling of cilantro, and serve.
