Monday, July 27, 2009

Black Bean Soup II

This soup is more like the Black Bean Soup often found at restaurants. It's also easy to make with food storage items - dried onions and garlic, for example - although I always use fresh unless it's an emergency. It also cooks up in under 30 minutes.

Plus, it's low-fat and high fiber - but you don't have to tell your family!

3 cans black beans, with liquid
1 medium onion, chopped
3-4 cloves garlic, diced
3 c chicken or vegetable broth (I use bouillon cubes, so if you use regular broth, you'll probably want to add a bit more salt to the finished product)
1-2 carrots, diced
1/4 c. dried mixed red and green peppers (bell peppers, NOT hot peppers!)
Dash chili powder and cumin (optional)
3 T olive oil

Saute onions and garlic in olive oil in a heavy pot over med-low heat until they're very soft and slightly golden. Add chicken broth, peppers, carrots, and spices and turn heat up to medium. Simmer until carrots are tender, then add 2 cans of beans. Puree and add the third can of beans. Heat through and serve.

Very tasty plain or served with a dollop of salsa and plain yogurt or sour cream, a sprinkle of shredded cheese, and a bit of guacamole (or any combination of the above!).

Economical Counter: For 7, 1-1/2 c. servings

3 Cans black beans $2.34
Onion $0.25
Garlic (4) $0.24
3 bouillon cubes $0.07
Carrots (2) $0.36
Dehydrated bell peppers $0.32
3 Tbsp Olive Oil $0.48

Total: $4.06
Per Serving Total: $0.58

The per serving total is particularly fun to see since in restaurants soup in usually 3/4 cup portions, making their total $0.29 a serving, and you typically pay around $4 a bowl!

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