Thursday, March 15, 2012

LOW CARB THURSDAY- LOW CARB BLACK BEAN SOUP

Welcome back to Low Carb Thursday!  I hope everyone is in the mood for some healthy cooking for a change. As I've said, our diet isn't as healthy as it could be, but we're getting there.  We're easing into it a little at a time.  A few months ago, I posted my recipe for Black Bean Soup.  After a little searching, I found a low-carb version of this soup.  I'm really happy because it is one of my favorites.  Isn't it cool that if you are willing to search and make a few changes, you can keep your favorite foods, just in a slightly different form?  

LOW-CARB BLACK BEAN SOUP

6 oz. dried black beans
2 tsp olive oil
1 c + 2 Tbsp chopped onions
1 Tbsp chopped jalapeño peppers
1 garlic clove, minced
2 c low-sodium chicken broth
1 tsp ground cumin
1 tsp ground coriander
2 Tbsp  dry sherry
1 tsp lime juice
1/2 tsp Kosher salt
2 Tbsp chopped fresh cilantro

Rinse beans.  In a 3 quart pan, add water to cover and bring to a boil.  Remove from heat; cover.  Let stand 1 hour; drain and pour beans into separate container to cool.  In same pan, heat oil.  Add 1 C of onions, jalapeño and garlic; saute until soft, about 5 minutes.  Stir in beans, broth, 1 c water, cumin and coriander.  Bring to a boil; reduce heat.  Simmer, covered, 45 minutes, or until beans are tender.  Remove from heat; stir in sherry, lime juice and salt.  Let cool slightly.  In food processor or blender (I recommend a food processor if you have one) , puree soup until smooth.  Pour back into sauce pan and heat to serving temperature.  Top each serving with equal amounts of the remaining onion and the cilantro

SERVES 4
PER SERVING 
CALORIES:              213
PROTEIN:                  11  g
FAT:                             4  g
CARBOHYDRATE:   33  g
SODIUM:                308 mg
CHOLESTEROL:       0 mg
DIETARY FIBER:      6 mg
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Do you have any tips for cutting carbs from your diet?  Any good recipes you would like to share?  Just leave a comment or contact me at the link below.


MUSIC TO COOK BY


Until next time, Happy Cooking!  :)

"Procrastination is the art of keeping up with yesterday.” – Don Marquis

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2 comments:

Raquel said...

I love me some. Black bean soup. Top it with low fat mozzarella cheese :)

The Self-Taught Cook said...

Sounds good. I don't know how that affects the carbs, but it sounds good.

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