• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Hearty Black Bean Soup

  • Recipe Submitted by on

Category: Vegetables

 Ingredients List

  • 1 tb Olive Oil
  • 1 lg Onion, finely chopped
  • 1 Clove Garlic, finely chopped
  • 1 lg Carrot, coarsley chopped
  • 1 ts Ground Cumin
  • 4 oz Canadian Bacon, coarsley
  • Chopped
  • 32 oz Cans Black Beans, drained
  • And rinsed
  • 1 1/2 c Low-Sodium Chicken Broth
  • 1 c Frozen Corn Kernels, thawed
  • 1 c Water
  • 1 Lemon
  • 1/2 c Instant Converted Rice


Heat oil in a medium-sized saucepan. Add onion, garlic, carrot and cumin;
saute, stirring, for 3 minutes. Add bacon; saute 1 minute.

Place half of beans and 1/2 cup of chicken broth in a blender or food
processor. Whirl until pureed. Add to saucepan with remaining broth,
remaining beans, corn and water. Bring to a boil. Reduce heat to
medium-low; simmer 5 minutes until carrot is tender.

Cut 4 slices from lemon, reserve for garnish. Juice remaining lemon. Stir
lemon juice and rice into saucepan. Boil 1 minute. Cover, and remove from
heat. Let stand 7 minutes or until rice is tender. Ladle soup into bowls.
Garnish each with lemon slice.

Per Serving: Calories: 438, Protein: 24g, Fat: 7g, Carbohydrates: 72g,
Sodium: 1,205mg, Cholesterol: 14mg.

Exchanges: 4 3/4 Stacrh/bread, 1 1/4 medium-fat meat.

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