Beautiful Black Beans

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Thick and spicy, this soup could almost be called a stew; crammed full of beans and the nutritious complex carbs and protein goodness that comes with them! This is a soft/solid stage food…or whiz it in the blender for the pureed stage.
For your family provide hearty corn chips to dip and serve alongside a bowl of fresh tomato salsa to pile on top!
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Splenda
1 teaspoon cumin
3 teaspoons Susan Maria’s Cancun Chili Seasoning or chili powder
1/4 teaspoon black pepper
Dash cayenne pepper – optional
Three 15-ounce cans black beans (see recipe instructions)
2/3 cup chicken broth
1/4 cup half & half
Sour cream and shredded cheddar cheese
In a large saucepan heat olive oil over medium heat. Add onions, garlic, and Splenda and slowly cook until onions are tender, about 10 minutes. Stir in cumin, Chili Seasoning, black pepper, and cayenne pepper, if using. Allow to cook for 2 minutes. Add one can of the beans, undrained to the onion mixture. Drain one can of the black beans and add. Puree the remaining can of undrained beans, and add along with the chicken broth and half & half. Reduce heat to low and simmer for 15 minutes. If mixture seems too thick add more chicken broth.
Serve with shredded cheese, sour cream and fresh salsa, if desired. Makes eight 1-cup servings.
Per Serving: Calories 195; Protein 10 g; Fat 5 g; Carbs 18 g; Sugar 1 g; Sodium 305 mg
THICK BLACK BEAN SOUP

Thick and spicy, this soup could almost be called a stew; crammed full of beans and the nutritious complex carbs and protein goodness that comes with them!

For those who want them, a bowl of corn chips to dip is a great idea, and serve alongside a bowl of fresh tomato salsa to pile on top.  OR spoon over hot, buttered cornbread for your family.  WOW.

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2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Splenda (or sugar)
1 teaspoon cumin
3 teaspoons Penzey’s Chili 9000 or chili powder
1/4 teaspoon black pepper
Dash cayenne pepper – optional
Three 15-ounce cans black beans (see recipe instructions)
2/3 cup chicken broth
1/4 cup half & half
Sour cream and shredded cheddar cheese

In a large saucepan heat olive oil over medium heat. Add onions, garlic, and Splenda (sugar) and slowly cook until onions are tender, about 10 minutes. Stir in cumin, Chili Mix, black pepper, and cayenne pepper, if using. Allow to cook for 2 minutes. Add one can of the beans, undrained to the onion mixture. Drain one can of the black beans and add. Puree the remaining can of undrained beans, and add along with the chicken broth and half & half. Reduce heat to low and simmer for 15 minutes. If mixture seems too thick add more chicken broth.

Serve with shredded cheese, sour cream and fresh salsa, if desired. Makes approx eight 1-cup servings.

Per Serving: Calories 195; Protein 10 g; Fat 5 g; *NET Carbs 18 g; Fiber 9 g; Sugar 1 g; Sodium 305 mg
*(LOTS of carbs…but they are complex and very good for you and should not hinder a loss, at all.)
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5 Comments Add yours

  1. Ellynn says:

    This looks amazing. Thanks so much for including the nutritional values. Any chance you could add Fiber as well? Can’t wait to try it!

  2. Elaine says:

    Love your site…found it by accident…do you deduct the fiber to come up with a net carb rate?

  3. Susan says:

    Love Black Beans!!!!!

  4. marci schwab says:

    it’s that time of year again…yay!!! made some of this today! 🙂 my FAVE soup ever 🙂

    1. Linda says:

      Glad you guys love this!! Hugs!

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