Black Bean Soup

Preparation

1. Step 1

   In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onions for 3 minutes, or until soft, stirring frequently. Reduce the heat to medium.

   Step 2

   Stir in the celery and garlic. Cook for 4 minutes, stirring frequently.

   Step 3

   Stir in the beans and reserved liquid. Stir in the remaining ingredients except the sour cream. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 25 minutes. Remove from the heat.

   Step 4

   In a food processor or blender, process the soup in batches until smooth. Serve with dollops of sour cream.

2. Nutrition Information

   Step 5

   (Per serving)

   Step 6

   Calories: 146

   Step 7

   Total fat: 1.5g

   Step 8

   Saturated: 0.0g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.0g

   Step 11

   Monounsaturated: 1.0g

   Step 12

   Cholesterol: 2mg

   Step 13

   Sodium: 43mg

   Step 14

   Carbohydrates: 30g

   Step 15

   Fiber: 9g

   Step 16

   Sugars: 9g

   Step 17

   Protein: 8g

   Step 18

   Calcium: 122mg

   Step 19

   Potassium: 658mg

3. Dietary Exchanges

   Step 20

   1 1/2 starch

   Step 21

   2 vegetable

   Step 22

   1/2 very lean meat