* Exported from MasterCook *
Black Bean & Salsa Soup - Vegan
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces canned black beans -- drained and rinsed (1 can)
1 cup salsa
1 1/2 cups vegetable broth, ready-to-serve
1/2 teaspoon ground cumin
1 cup frozen corn -- thawed
1 dash hot sauce
To serve: -- corn chips
Place 1 cup beans, salsa, broth, and cumin in a blender, and puree until
smooth.
Transfer to a saucepan and add remaining beans, corn, and hot sauce to
taste.
Stir to combine and heat thoroughly over low heat.
Once warm, serve, garnished with broken chips over the top. Freshly
chopped cilantro and a dollop of faux sour cream or vegan yogurt also make
a nice garnish.
Serves 4
Chef's Note: Traditional, tomato-based salsas work best in this recipe.
Per serving: 133 cals (4% fat cals); 0.6g fat, 23.8g carbs; 4.6g fiber;
3.2g sugars; 6.4g protein.
AuthorNote: I've been making this soup for as long as I can remember.
Since it costs less than $1 per serving, it was a staple for me during
college and law school when I was broke. I still love this soup, however,
and make it anytime my fridge and pantry are looking pretty bare.
Cuisine:
"TexMex"
Source:
"Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
"Jan 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 153 Calories; 2g Fat (9.8% calories
from fat); 8g Protein; 28g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 989mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
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