Thursday, August 05, 2010

Black Bean Soup Two Ways

I know many of you are trying very hard to lose a bit of weight. If I were being totally honest, I would say that I'm more just hoping I'll lose some while I nibble on this and that, rather than call it trying. For some of you, it's simply not an option to eat any other way. For that reason, today's post has two options. One for those who prefer a bit of meat in their soup and those who can live without it.

Version One: Light and Healthy

1 small onion, chopped fine
1 tbs canola oil
1 tbs chili powder
1 tsp ground cumin
2 15-oz cans black beans, rinsed OR 8 oz dried beans, soaked, rinsed and cooked til soft
3 cups water
1/2 cup prepared salsa
1/4 tsp salt
1 tbs lime juice
2 tbs chopped cilantro (optional)
4 tbs light sour cream for garnish (optional)

This version, by the way, is 191 calories per serving. Good for you!

Version Two: What I Do With Healthy

1 small onion, chopped
2 tsp chopped garlic
1 tbs olive oil or bacon fat if you have some (THAT'S a post for another day)
1 tbs chili powder
2 tsp ground cumin
2 tbs chopped cilantro
4 cups water
8 oz. dried black beans, soaked, rinsed, cooked til soft
1 cup salsa
2 bullion cubes
1 pound sausage, rough chopped could use chicken in here just as well  I suppose

Look, in my defense, I got Thing 1 to eat beans for dinner and Mr. Devlin was happy because there was meat in his soup.

I got about half way through dinner when
I realized I better include a picture
this time.
Regardless of which version you choose, saute the onion (and garlic) in a bit of fat until tender. If using meat, saute next with onions. Add water, bullion, spices, beans and salsa. Stir and bring to a simmer. If adding lime juice, remove from heat before adding it.

Garish with tortilla chips if you want. I topped a few flour tortillas with some shredded cheese and popped them under the broiler (since I already had angered the Diet gods). When everything was toasty melty, I cut them into wedges and served a few on the side of the bowl.

Either way, it's a tasty soup that took less than a half hour to put together.

1 comment:

Anonymous said...

Yes, always include pictures. Oh, I will always take the NORMAL, not healthy version of the recipe. I'm not caring about fat and salt.