Making your own soup from scratch is easier than you think and allows you to control the sodium content and avoid questionable additives. This Southwestern inspired version of black bean soup is made with just 5 basic ingredients and you can add others to your taste.
Ingredients:
2 cans low sodium black beans, drained and rinsed
1 small onion, diced (about one small onion)
2 cloves garlic minced
2 teaspoons cumin
2 cups low sodium vegetables broth
Salt and pepper, to taste
Directions:
Add a splash of the vegetable broth to a pot over medium high heat. Add onions and garlic and cook, stirring, about 3-5 minutes until onion is translucent. Add cumin and stir for a minute or two until fragrant. add half (about 1 1/2 cups) of beans and remaining broth to the pot. Stir and bring to a simmer. Cook for about 10 minutes. Remove pot from heat and mash the beans with a potato masher, or use a hand held blender to blend until smooth. Return to heat and add optional ingredients (see below.) Simmer for approximately 10 minutes. Season with additional salt and/or pepper to taste. Serve as is or with suggested toppings. Makes 4 servings.
Optional ingredients: Canned tomatoes w/ chiles, chopped tomato, chopped peppers, corn, sliced zucchini, brown rice.
Optional toppings: Avocado, chopped tomato, chopped onion, shredded cheese, cilantro, squeeze of lime, tortilla chips.
Nutrition per serving (not including optional ingredients or toppings): 185 calories, 11g protein, 35g carbohydrate, 0g fat, 8g fiber