Pantry Black Bean Soup Recipes

PANTRY BLACK BEAN SOUP

Steps:

• Heat oil in the soup pot on medium heat.
• Add onions and cook for 3 minutes, stirring occasionally.
• While onions brown slightly, pour 1 can of beans and juice into a large cereal bowl using the back of a serving sized spoon, mash the beans until they are broken up and pasty.
• Add the garlic into the soup pot and cook 1 minute.
• Raise the heat to high and add broth.
• Both cans of beans and their juice, stir well.
• Add tomatoes, thyme, bay leaves, cumin and vinegar and corn if desired.
• Cover pot and bring to a boil.
• Reduce heat to low and simmer for 8 minutes, or until ready to serve.
• Stir often to prevent sticking.

BLACK BEAN SOUP

Steps:

• In a large nonstick saucepan, combine the salsa and allspice. Cook over medium heat for 3 minutes. Stir in the black beans and chicken broth; raise the heat to medium-high and bring to a boil. Reduce the heat and simmer 10 minutes. Use an immersion blender or potato masher to coarsely mash the beans in the pot.
• Make it a Drop 5 Meal by adding: A dollop of reduced-fat sour cream on top, and serve with 2 cups mixed greens tossed with 10 pumps spray dressing, 1 ounce baked tortilla chips (around 17 chips) and a pear. 513 complete meal calories.

SPICY BLACK BEAN SOUP

Steps:

• In a medium saucepan, cover beans with cold water by 2 inches. Add one quarter each of onions and jalapenos and bring to a boil over high. Reduce to a rapid simmer; cook until beans are tender, 45 to 50 minutes. With a slotted spoon, transfer 1 1/2 cups bean mixture to an airtight container. Let cool, then refrigerate, and save for Mushroom and Black Bean Tortilla Casserole.
• In a large Dutch oven or heavy pot, heat oil over medium-high. Add garlic and remaining onions; season with salt and pepper. Cook, stirring often, until onions are soft and golden brown, 10 minutes. Stir in remaining jalapenos, cumin, beans and their cooking liquid, and broth. Season with salt and pepper. Bring to a simmer and cook until beans are soft, 20 minutes (if necessary, add up to 1 cup water to keep beans covered).
• Transfer 2 cups soup to a blender and add cornstarch. Puree until smooth (use caution when blending hot liquids). Return to pot. Cook, stirring, until soup thickens, 1 to 2 minutes. Add lime juice and season to taste with salt and pepper. To serve, top with avocado, diced onion, cilantro, yogurt, and tortilla strips if desired.