Citrus-Scented Black Bean Soup with Chipotle Cream

Citrus-Scented Black Bean Soup with Chipotle Cream

Fresh orange and lime juices provide a citrus tang that balances the earthy, rich black beans and the light spice of smoky chipotle (actually dried and smoked jalapenos). To serve alongside, doctor up your favorite cornbread recipe with added corn kernels and Cheddar cheese baked in.

From EatingWell: EatingWell Serves Two
Yield: 2 servings, about 1 3/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1 medium red onion, chopped
  3. 2 teaspoons ground cumin
  4. 1 15-ounce can black beans, rinsed
  5. 3/4 cup water
  6. 1/2 teaspoon freshly grated orange zest
  7. 1/2 cup orange juice
  8. 1/4 teaspoon salt
  9. 1/4 teaspoon freshly ground pepper
  10. 1/2 cup chopped fresh cilantro
  11. 1 tablespoon lemon juice
  12. 4 tablespoons reduced-fat sour cream, divided
  13. Pinch of ground chipotle chile, (see Note)
  14. 2 scallions, thinly sliced

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion, cover and cook, stirring occasionally, until browned, 4 to 5 minutes. Add cumin and cook, stirring, until fragrant, about 30 seconds. Add beans, water, orange zest and juice, salt and pepper; increase heat to medium-high and bring to a boil, stirring often. Transfer to a blender with cilantro, lime juice and 3 tablespoons sour cream. Puree until smooth. (Use caution when pureeing hot liquids; see Tip.)
  2. Combine the remaining 1 tablespoon sour cream and ground chipotle in a small bowl. Serve the soup garnished with the chipotle cream and scallions.

Tips & Notes

Nutrition

Nutrition Per Serving: 333 calories; 11 g fat (3 g sat, 6 g mono); 12 mg cholesterol; 47 g carbohydrates; 12 g protein; 10 g fiber; 454 mg sodium; 353 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Iron (20% dv), Calcium (15% dv).

212 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 very lean meat, 2 fat