Ingredients
For the soup
- 2 15-ounce cans black beans, drained and rinsed
- 1 teaspoon canola oil
- ½ cup onion, chopped
- 1 clove garlic, minced
- 1½ cups diced cooked ham
- 1 10-ounce can tomatoes and green chilies or diced tomatoes, undrained
- 2 cups low-sodium broth
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ teaspoon cayenne pepper or red chili flakes (optional)
- Juice of 1 lime (or 2 Tablespoons lime juice or lemon juice)
- Salt and pepper to taste
- Garnishes: low-fat sour cream, low-fat shredded cheese, peach salsa (see next column)
Directions
- Wash hands with warm, soapy water for 20 seconds.
- Rinse and drain beans.
- Place beans in a bowl and partially mash with a potato masher or fork, or pulse in a blender or food processor. Set aside.
- Heat oil in a medium-sized pot. Add onion, garlic, and ham and cook until lightly browned, about 5 minutes.
- Add beans, tomatoes and green chilies, broth, and spices. Cover and simmer for about 30 minutes, stirring occasionally. You may need to add water if soup is too thick.
- Stir in lime/lemon juice, salt, and pepper.
- Serve warm with garnishes.
Makes 6 1-cup servings
Ingredients
For peach salsa
- 2 tomatoes, chopped or 1 cup canned
- ¼ onion, diced
- 1 cup canned peaches, drained and chopped
- 1 Tablespoon cilantro, chopped
- Salt and lemon/lime juice to taste
Directions
- Wash hands with warm, soapy water for 20 seconds.
- Mix all ingredients in a bowl. Toss well to blend. Chill before serving.
- Enjoy with fresh vegetables, whole grain chips, whole wheat crackers or on top of soup.
Makes 2 cups
