black bean soup

[Guest guest]

black bean soup with

roasted vegetables and their broth

and cilantro-tomato salsa

 

 

* Exported from MasterCook *

 

Low-Fat Black Bean Soup With Cilantro-Tomato Salsa

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Beans Low-Fat

Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups dried black beans

2 1/2 teaspoons ground cumin

7 cups Low-Fat Roasted Vegetable Broth -- or more

2 cups reserved cooked vegetables from Roasted

Vegetable Broth

2 teaspoons minced garlic

8 tablespoons Low-Fat Cilantro-Tomato Salsa

 

Place beans in large bowl. Pour enough cold water over beans to cover by 3

inches. Let soak overnight. Drain beans.

Stir cumin in heavy large pot over medium heat until fragrant, about 20 seconds.

Add 7 cups broth and beans. Cover and simmer until beans are almost tender,

about 1 hour.

Purée reserved cooked vegetables in processor until smooth. Stir into soup. Add

garlic. Cover and simmer until beans are tender, about 30 minutes. Season with

salt and pepper. (Can be made 1 day ahead. Chill. Rewarm over medium heat and

thin with more broth, if desired.)

Top soup with salsa and serve.

 

Source:

" Bon Appétit, October 1998 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 334 Calories (kcal); 4g Total Fat; (9% calories from fat); 18g

Protein; 60g Carbohydrate; 0mg Cholesterol; 532mg Sodium

Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

NOTES : Begin preparing this a day before serving.

Nutr. Assoc. : 0 0 0 2130706543 0 0

 

 

* Exported from MasterCook *

 

Low-Fat Cilantro-Tomato Salsa

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

Categories : New Import

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup diced seeded plum tomatoes

1/4 cup chopped fresh cilantro

3 tablespoons chopped onion

2 tablespoons fresh lime juice

 

Mix all ingredients in small bowl. Season to taste with salt and pepper. (Can be

prepared 6 hours ahead. Cover and chill.)

 

Source:

" Bon Appétit, October 1998 "

Yield:

" 1 cup "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 59 Calories (kcal); 1g Total Fat; (8% calories from fat); 2g

Protein; 14g Carbohydrate; 0mg Cholesterol; 20mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : Excellent for tortilla chips or as condiment. This recipe accompanies

Black Bean Soup with Cilantro-Tomato Salsa.

Nutr. Assoc. : 26089 0 0 0

 

 

* Exported from MasterCook *

 

Low-Fat Roasted Vegetable Broth

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : Soups Stock

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup chopped onion

1 cup quartered crimini mushrooms

1 cup sliced carrots

1/2 cup chopped parsnips

1/2 cup sliced celery

4 large garlic cloves -- crushed peeled

2 teaspoons olive oil -- or more

8 cups water

1 cup coarsely chopped Swiss chard -- include stems

1/2 cup thinly sliced leek -- white and pale green only

1/4 cup chopped fresh parsley -- include stems

1 teaspoon salt

1 bay leaf

1 large fresh thyme sprig

or 1/2 teaspoon dried thyme

 

Preheat oven to 400°F. Combine first 6 ingredients in 13 x 9 x 2-inch roasting

pan. Drizzle oil over; toss to coat. Sprinkle with salt. Roast vegetables until

tender and golden, stirring occasionally, about 40 minutes. Remove from oven.

Add 2 cups water to roasting pan; stir vegetables, scraping up any browned bits

from bottom. Transfer vegetable mixture to large pot. Add remaining 6 cups water

and all remaining ingredients. Bring to boil. Reduce heat, cover and simmer 30

minutes. Strain. Reserve vegetables for another soup. (Can be prepared ahead.

Cover broth and vegetables separately and refrigerate 2 days or freeze up to 2

weeks.)

 

 

Source:

" Bon Appétit, October 1998 "

Yield:

" 8 cups "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 41 Calories (kcal); 1g Total Fat; (26% calories from fat); 1g

Protein; 7g Carbohydrate; 0mg Cholesterol; 299mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : The broth can be served on its own as a light starter with or without

the vegetables in it. It can also be used in recipes calling for canned

vegetable broth. Reserve vegetables for Low-Fat Black Bean Soup With

Cilantro-Tomato Salsa.

Nutr. Assoc. : 0 4204 0 0 0 0 0 0 5228 3891 0 0 0 3413 2130706543

 

 

-:-

Pat Hanneman (ICQ 50232533)

http://home.earthlink.net/~kitpath/

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