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BLACK BEAN SOUP

Most Americans are getting about a third of what is recommended for fiber daily, often < 10 grams. This black bean soup can be a great addition to a lunch or dinner meal, aiding in your efforts to meet the recommended 25-38 grams of fiber, daily! 
Skill Level: Beginner.
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Total Time 30 minutes
Servings: 6
Course: Soup
Ingredients Method Notes

Ingredients
  

  • 1 each Yellow onion chopped, sliced thin
  • 2, 14.5 oz. cans Black beans drained, and rinsed
  • 2 Qt. Vegetable stock
  • 1.5 T. Cumin
  • 1/2 each Red bell pepper diced
  • 1 T. Garlic minced
  • 2 T. Olive oil
Optional:
  • As desired Sherry, cooking wine to deglaze pot
  • As desired Fresh cilantro, 1 small bunch to top each bowl of soup

Method
 

  1. Caramelize onions in a pot with oil over medium heat.
  2. Allow onions to get some color, add the garlic, allowing for caramelization to occur with the garlic as well.
  3. Deglaze with sherry or a bit of water (optional).
  4. Add the black beans, cumin, and red bell pepper.
  5. Add the vegetable stock, and cook until all ingredients are soft.
  6. Puree the soup with an immersion blender or vitamix.
  7. Top with cilantro, serve and enjoy!

Notes

Nutritional Information:
Black beans are a great soluble fiber source, supporting our heart health. Soluble fiber plays a role in decreasing gastric emptying time and delaying the absorption of dietary cholesterol, therefore supporting a healthier blood cholesterol. 
Serving Size: 10-12 oz serving 
Calories: 150, Fat: 4g, Protein: 6g, Carbohydrates: 19g, Fiber: 7g, Added Sugar: 0g, Sodium: 760mg