Low Fatlow Sodium Black Bean Soup Recipes

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LOW FAT/LOW SODIUM BLACK BEAN SOUP

I made this recipe after viewing several recipes from various cook books. Broth is a no sodium brand and the bean were dry (cooked in advance only in water- no seasoning was added)

Provided by chef lisae

Categories     < 60 Mins

Time 1h

Yield 5 1 1/4 cup servings, 5 serving(s)

Number Of Ingredients 14



Low Fat/Low Sodium Black Bean Soup image

Steps:

  • heat oil in stock pot over medium heat.
  • add the veggies and saute for about 5 minutes, stirring from time to time.
  • add the seasoning and stir to combine.
  • continue to saute until the veggies are tender.
  • add the remaining ingredients and stir, cover.
  • continue to cook at set temperature for 10 minutes.
  • reduce heat to low and simmer for 30 minutes.

Nutrition Facts : Calories 216.2, Fat 4.7, SaturatedFat 0.8, Sodium 70.1, Carbohydrate 34.2, Fiber 10.5, Sugar 6, Protein 12.5

2 1/2 cups black beans (cooked in advance)
1 cup diced onion
1/2 cup diced red pepper
1/2 cup diced green pepper
5 garlic cloves, minced
2 medium carrots, peeled and chopped
1 (15 ounce) can diced tomatoes (I used no salt added Mair Glen Organic Brand)
3 cups low sodium chicken broth (For this recipe I used 3 packets of broth seasoning added to 3 cups of water)
2 bay leaves
1 tablespoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon Mrs. Dash table blend seasoning (season to your preference)

EASY, LOW-FAT BLACK BEAN SOUP

This is a Pulp Kitchen recipe that was M.I.A. since the move, just found it and want to post it before I lose it again.

Provided by mandabears

Categories     Beans

Time 20m

Yield 2 serving(s)

Number Of Ingredients 7



Easy, Low-Fat Black Bean Soup image

Steps:

  • Using a food processor pulse the onion until minced.
  • Drain and rinse the black beans.
  • Add to the food processor with the cream cheese.
  • Pulse until pureed.
  • Dilute wtih chicken broth to your desired thickness.
  • Transfer to a medium sauce pan and heat over low heat until thoroughly heated.
  • Garnish with sour cream and chives.

Nutrition Facts : Calories 583.3, Fat 15.3, SaturatedFat 8.9, Cholesterol 43.1, Sodium 420.7, Carbohydrate 78.9, Fiber 27.9, Sugar 0.9, Protein 35.1

2 (15 1/2 ounce) cans black beans
1/2 small yellow onion
0.5 (8 ounce) package low-fat cream cheese, softened
1/2 cup chicken broth
salt and pepper
low-fat sour cream (to garnish)
minced chives (to garnish)

INTENSE BLACK BEAN SOUP

Make and share this Intense Black Bean Soup recipe from Food.com.

Provided by Daisy St. Patience

Categories     Black Beans

Time 1h20m

Yield 8 serving(s)

Number Of Ingredients 10



Intense Black Bean Soup image

Steps:

  • mix 7 cups of water and black beans and set to boil on medium heat.
  • sautee onions, garlic, cayenne, and crushed red pepper in olive oil until onions are soft.
  • add onion mixture to the beans and water and stir. boil for 15 minutes.
  • add chopped green bell pepper and lower heat to simmer for 20 minutes.
  • allow to cool for 15-20 minutes.
  • pour half of the mixture into a blender and puree.
  • add to pot and reheat until ready to serve.
  • Good with crackers, whole wheat toast, and pitas.

Nutrition Facts : Calories 235.4, Fat 2.6, SaturatedFat 0.5, Sodium 9.8, Carbohydrate 40.5, Fiber 14.2, Sugar 1.6, Protein 14.2

7 cups water
4 (15 ounce) cans black beans, drained
2 medium onions, chopped
5 garlic cloves, minced
1 tablespoon olive oil
1 teaspoon cayenne pepper
1 teaspoon crushed red pepper flakes
1 green bell pepper, chopped
salt, to taste
pepper, to taste

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