Smokey Black Bean and Vegetable Soup for Two
 
 
recipe by :cooking light magazine 
serving size : 2 
categories : soups 
 
2 tsp  olive oil
1/2 cup  coarsely chopped sweet onion
1/4 cup  chopped carrot
2 Tbsp  thinly sliced celery
1 tsp  minced garlic -- (1 clove per tsp)
1/2 tsp  ground cumin
1/2 tsp  dried basil
1/4 tsp  dried oregano
1/4 tsp  chili powder -- or double to taste
1/4 tsp  seasoned salt
1 cup  water
1 cup  stewed tomatoes with basil and oregano -- (canned)
1 tsp  dried mixed vegetables
1-1/2 cup  canned black beans -- rinsed and drained
1 small  bay leaf
2 tsp  chipotle chile canned in adobo -- (finely chopped)
 
heat a 3-quart nonstick saucepan with oil over medium setting. add onion, 
carrot, celery and garlic; cook until soft (after 5 minutes). 
meanwhile, combine the cumin, basil, oregano, chili powder and seasoned 
salt. add to the onions, and stir until aromatic. stir in water, tomatoes 
and beans. add bay leaf, and chipotle. add more water if desired. bring to 
a boil. reduce heat and simmer about 2 hours with cover ajar; stir 
occasionally; add water as needed. 
remove from heat. use a potato masher to coarsely puree some of the soup. 
adjust seasonings. serve hot. 
 
(cooking light estimated with vegetable broth): 162 calories (6% from 
fat); 1 g fat (0.1 g sat; 0.1 g poly sat; 0.1 g mono) 10.1 g protein; 36.9 
g carb; 10.9 g fiber; 0 mg chol; 3.8 mg iron; 740 mg sodium; 145 mg calc. 
 
yield: "4 cups" 
 
per serving (excluding unknown items): 276 calories; 8g fat (25.1% 
calories from fat); 13g protein; 39g carbohydrate; 13g dietary fiber; 
trace cholesterol; 1052mg sodium. exchanges: 2 grain(starch); 1 lean meat; 
2 1/2 vegetable; 1 fat; 0 other carbohydrates. 
 
 
 
-- 
(ID: 2971) Mirror: rec.food.recipes: Fri, Apr 8, 2005


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