4 Servings 0 Better Balance Bites/Blue Points
Calories 256 Fat 1.4g Sat. Fat 0.3g Protein 14.8g Carbs 47.3g Fiber 16.8g Sugars 3.7g
6 Servings 0 Better Balance Bites/Blue Points
Calories 171 Fat 0.9g Sat. Fat 0.2g Protein 9.8g Carbs 31.5g Fiber 11.2g Sugars 2.4g
Ingredients
· Cooking spray
· 1 medium onion, chopped
· 2 tsp chili powder
· 1 tsp smoked paprika (see notes)
· 1 tsp ground cumin
· 1 tsp garlic powder
· 1/2 tsp onion powder
· 1 (10 oz.) can diced tomatoes with green chiles (see notes)
· 1 (15 oz.) can sliced carrots, drained (see notes)
· 2 (15 oz.) cans black beans, drained and rinsed, divided
· 2 cups chicken or vegetable broth
· 1 Tbsp lime juice
· Salt and pepper, to taste
· 1/2 cup plain nonfat Greek yogurt, optional
· 1 small red onion, chopped fine, optional
Directions
1. Coat a stock pot or Dutch oven with cooking spray and place over medium-high heat. Once the pot is hot, add the onion and sauté until translucent, about 4 minutes. Add the chili powder, paprika, cumin, garlic powder, and onion powder. Cook 30 seconds, stirring constantly.
2. Add the diced tomatoes with green chiles, the sliced carrots, 1 can of black beans, and the broth. Bring to a simmer, stirring occasionally, and allow to simmer for 1 minute.
3. Briefly remove the pot from the heat and either use a stick blender to blend the ingredients in the pot or transfer it to a blender and carefully blend it by removing the lid’s filler cap and holding a folded tea towel loosely over the opening. NOTE: Blending hot liquids with the filler cap in place and the lid fully sealed can be hazardous.
4. Add the second can of beans and the lime juice to the pot with blended ingredients, return to the heat, and bring to a simmer.
5. Serve soup with 2 Tbsp yogurt and a sprinkling of red onion, if desired.
Notes
· Serving 4, each serving is about 1 1/2 cups. Serving 6, each serving is about 1 cup.
· You can use regular paprika, if necessary, or add another teaspoon of chili powder.
· If you can’t find the diced tomatoes with green chilis, use 1 1/4 cup plain diced tomatoes and add 1/4 cup diced green chiles.
· If you like your food spicy, use a spicy version of the tomatoes with green chiles. If you can’t handle even mild spiciness, use a can of plain diced tomatoes.
· You could swap out the carrots for corn but add in only half the can before pureeing and add the other half with the whole beans at the end.
· You can eliminate the carrots, but they do give a mild sweetness to the soup.
· This soup can easily be doubled.
· After allowing the soup to cool completely, store in the refrigerator for 4 days or in the freezer for 4 months.
