728x90
my iParenting
From Our Sponsors
e-newsletters
Sign up to receive our free weekly e-newsletters

new terms of use
new privacy policy
award-winning products
The iParenting Media Awards program helps parents find the best products for their families.

Low Fat Black Bean Soup
by Chef John J. Vyhnanek

This recipe is an easy summer treat for you and the family.

2 red peppers, diced fine
1 yellow pepper, diced fine
1 large onion, diced fine
1 stalk celery, diced fine
1 leek, diced fine
1 medium carrot, diced fine
3 cloves garlic, minced
2 teaspoons salt or to taste
1 teaspoon ground black pepper or to taste
1 tablespoon olive oil or to taste
1 cup crushed tomatoes
1 tablespoon oregano
2 teaspoons chili powder
1 bay leaf
4 quarts chicken stock
2 bags (16 ounces) of dried black beans soaked overnight in water to cover.
directions
Dice all the vegetables into small pieces. In a large, heavy-bottomed soup pot heat the olive oil over medium heat; add all the vegetables and sauté until tender; stirring often for about 15 minutes. Do not brown.

Add the chicken stock and the remaining ingredients, including the now drained black beans. Bring to a boil and cook until tender or for about one and a half to two hours.

Take off the heat, remove the bay leaf, and puree half of the soup in a food processor, returning it to the soup pot. This will help thicken the soup. Be careful -it's very hot and could burn you if you're splashed on. You may want to puree it all or not at all - it's up to you.)

Return to the stove and reheat, check the seasoning, adjust if necessary, with more salt and pepper, just prior to serving.

suggestions
With pea or lentil soup you may leave out or substitute for the peppers. You may even choose to add one quart of diced potatoes to the soup a half-hour prior to the soup being cooked. Pre-cooking the potatoes is also possible.

This soup is good with crusty bread and lots of fresh salad.

This recipe comes from Chef John Vyhnanek's cooking site Good Cooking