午餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 2.5 cups

320

卡路里

17g

蛋白质

51g

碳水

脂肪

20g

膳食纤维

糖

437mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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