Bean Soup

Bean Soup
(Spicy black bean soup with a sour cream swirl)

2 tsp. olive oil
1 cup each chopped onions, chopped red bell pepper, and chopped carrots
1 clove of garlic, minced
1 jalapeno pepper, seeded and minced
3 cups of low fat beef broth
1 cup of tomato sauce
4 cups canned black beans, drained and rinsed
2 tbsp. Chopped fresh cilantro
1 tbsp. Each of lemon juice and brown sugar
2 tbsp. Dried oregano
1 tsp. each of chili powder, ground cumin, and Worcestershire sauce.
½ tsp. dried thyme
¼ tsp. black pepper
6 tbsp. Low-fat sour cream
Chopped, fresh cilantro for garnish (optional)

Heat the olive oil in a large soup pot over medium heat. Add onions, red peppers and carrots, garlic, and jalapeno. Cook and stir for 5 minutes, until vegetables begin to soften. Add all remaining ingredients, except for the sour cream. Bring to a boil. Reduce hat to medium – low and simmer. Cover for 10 minutes.

Working in batches, transfer soup to a blender or a food processor and puree until smooth. Return to pot. Top each bowl of soup with a tablespoon of sour cream. Garnish with chopped cilantro, if desired.

Makes about 6 servings

Nutritional Value per serving

161 calories
3.5 grams of fat
0.1 grams of Sat Fat
0.2 11.3 grams of Protein
33.9 grams of carbohydrates
9 grams of fiber
1 mg of cholesterol
458.7 mg of sodium
% Calories from fat = 15

This is a good one for those long cold winter nights. Enjoy,
The Iron Chef