Recipe of the Month: Black Bean Soup

(This soup may be consumed 3-4 weeks after any bariatric procedure)

Ingredients:  (tsp: teaspoon, tbsp: tablespoon)

½ cup (90gm) long-grain brown rice, raw, rinsed and drained

1 cup (240ml) water

2 cans (16 oz) drained black beans

1 tbsp (14ml) olive oil

1 medium onion, diced

1 tbsp (6gm) finely chopped jalapeno pepper

2 cloves garlic, minced

1 ½ tsp ground cumin

½ tsp cayenne pepper (optional)

1 tsp oregano

1 tsp paprika

1 tsp chili powder

1 can (11oz) diced tomatoes, drained

1 ½ quarts (1.5L) low sodium chicken broth (or Unjury chicken soup mix or low sodium vegetable broth)

Juice of ½ fresh lime

2 tbsp chopped fresh cilantro

1 cup reduced fat shredded cheddar cheese

In a 1- quart (1L) saucepan, place the rice and water and bring to a boil

Immediately reduce the heat to a simmer, then loosely cover and simmer for about 15 minutes until all the liquid is absorbed. Remove from heat.

In a food processor, puree the beans and set aside

In a 3-quart (3L) saucepan, heat the oil over medium heat. Add the onion, jalapeno, garlic, cumin, cayenne pepper (if used), oregano, paprika and chili powder and sauté until the onions begin to soften.

Add the tomatoes and stir

Add the pureed beans, rice, broth and lime juice and stir with a wire whip. Bring to a soft simmer and continue cooking for 20 minutes, stirring once every 5 minutes. Serve in warmed soup bowls and garnish with cilantro and cheese

      Yield: Makes about 8- 1 cup servings

*To check out more healthy living recipes, please read “Recipes for Life After Weight- Surgery: Declicious Dishes for Nourishing the New You” by Margaret M. Furtado and Lynette Schultz.  This book is also sold in our office.

Leave a Comment

: (858) 457-4917