점심보통

Black Bean Soup

Name: Black Bean Soup
Prep time: 20 min
Cook time: 180 min
Total time: 200 min
Yield: 5
Ingredients: 2 tablespoons vegetable oil; 1 onion; 2 carrots; 2 celery sticks; 4 garlic cloves; 1 teaspoon dried basil; 1 teaspoon dried oregano; 2 teaspoons chili powder; 3 cans low-sodium black beans; 8 cups water; 1 cube low-sodium chicken bouillon; 1 lime; plain low-fat yogurt

Black beans, carrots, celery, and seasonings are simmered into this hearty soup. Bring out the delicious flavors with a splash of lime juice and spoonful of yogurt at serving.

3 h 20 min5 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 2.5 cups

320

칼로리

17g

단백질

51g

탄수화물

지방

20g

식이섬유

당류

437mg

나트륨

포화지방 1 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

vegetable oil
2 tablespoons · or cooking oil of your choice
onion
1 · chopped
carrots
2 · diced
celery sticks
2 · diced
garlic cloves
4 · peeled and minced
dried basil
1 teaspoon
dried oregano
1 teaspoon
chili powder
2 teaspoons · or more to taste
low-sodium black beans
3 cans · 14.5-ounce cans, drained and rinsed, or use 6 cups cooked (dried) black beans
water
8 cups
cube low-sodium chicken bouillon
1
lime
1 · juiced
plain low-fat yogurt
optional

조리법

1
Place a large pot on the stove over medium heat, add the oil when it's hot. Add the onion, carrots, celery, garlic, basil, oregano, and chili powder and cook about 10 minutes until the onion is soft.
2
Add the beans, water, and bouillon cube and raise the heat to high and bring to a boil. Turn the heat down to low and cook about 30 minutes or until the beans are very tender.
3
Just before serving, squeeze the juice of 1/4 lime on each serving and a tablespoon of yogurt.

출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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