Black Bean Soup

In this recipe, I used several low sodium canned foods to keep the sodium content down.  Cumin and chili powder give it a great flavor,  feel free to add more!

1 T Olive oil

1 cup Frozen chopped onion

1/2 c Carrots, chopped

2 T Minced garlic

2 tsp Cumin

1 tsp Chili powder

2-14.5 oz Cans reduced sodium chicken broth

2-8oz Cans no salt added tomato sauce

2-15 oz Cans reduced sodium black beans, rinsed and drained

Condiments if desired:  low fat sour cream, shredded Monterey jack cheese

In a large stock pot or Dutch oven, heat oil over medium high heat.  Add onions, carrots, and garlic; sauté until carrots are softened (about 5-7 minutes).  Add cumin and chili powder; stir until well blended.  Add broth, tomato sauce and beans.  Bring to a boil; reduce heat and simmer 10-15 minutes or until carrots are tender and soup is slightly thickened.  Serve with condiments if desired. 

Serves 6.  Per approximate 1 1/2 cup serving, without condiments:  140 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 625 mg sodium, 26 g carbohydrate, 9 g fiber, 9 g protein.

Recipe adapted from supervalu.com