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Spicy Black Bean Soup

Spicy Black Bean Soup
Yields4 Servings
DifficultyIntermediatePrep Time25 minsCook Time20 minsTotal Time45 mins
 Cooking Oil Spray
 ¼ cup Yellow Onionsmall diced
 ½ cup Tomatosmall diced
 2 tbsp Jalapeño Pepperssmall diced
 1 tbsp Garlic Paste
 2 tsp Cumin Coriander Powderroasted
 ¼ tsp Salt
 1 ½ cups Black Beanscooked
 2 cups Chicken Brothfat-free, unsalted
 ¼ tsp Cumin Seeds
 few Curry Leaves
 ¼ cup Cilantrofinely chopped
 ½ tbsp Lemon Juicefresh
 few leaves Cilantrofor garnish
Quick soak method to cook Black Beans
 ½ cup Black Beansuncooked
 5 cups Water
Quick soak method to cook Black Beans
1

In a medium pot, over high heat, add 2 cups water and dry black beans. Bring to a boil and remove from stove. Cover for 1 hour.

2

Drain the water and rinse the beans. Add remaining water to the same pot and cook the black beans on high heat. As soon as it boils, reduce the heat to medium-low; cover the pot half way and simmer for 45 minutes or until done.

3

Remove from heat and drain all the water. Let the black beans cool.

Spicy Black Bean Soup
4

In a medium non-stick pot, over medium-low heat, evenly spray cooking oil for 2 seconds. Sauté onions, tomatoes, jalapeño peppers, garlic paste, cumin coriander powder, salt and black beans; cover and cook for 5 to 7 minutes.

5

Reduce heat to lowest setting and add chicken broth; mix well. Pour into a blender and puree to make the soup mixture.

6

In the same pot, evenly spray cooking oil for 2 seconds; add cumin seeds, curry leaves, and cilantro; sizzle until aroma is released. Pour soup mixture back into the pot and simmer for 3 to 5 minutes. Finish by adding lemon juice and garnishing with cilantro.

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Nutrition Facts

Serving Size 1 (189g)

Servings 4


Amount Per Serving
Calories 130Calories from Fat 15
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0g
Trans Fat 0g
Sodium 230mg10%
Total Carbohydrate 22g8%
Dietary Fiber 7g29%
Sugars 2g
Protein 10g20%

Vitamin A 6%
Vitamin C 25%
Calcium 4%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.