Spicy Black Bean Soup

Spicy Black Bean Soup

A couple times a week I enjoy this low-calorie, protein-potassium-fiber-rich soup that is ready in 10 minutes. Sometimes I even make up a large batch on Monday and enjoy it throughout the week. This soup has a kick to it, but if you do not like spicy foods just leave out the cayenne powder. You can make it into a chunky soup by adding cooked corn, broccoli, cauliflower or other veggies. I like to add greek yogurt for an added protein boost, but if you do it is no longer vegan, dairy-free or Engine 2.

Makes: 2 main dish or 4 appetizer

Preparation time:
Cooking time:
Total Time:


Ingredients:

  • 1 1/2 cups cooked black beans (or 1 15 oz can, drained and rinsed)
  • 1 1/2 cups low-sodium vegetable stock
  • 1 teaspoon dried minced onion (or 1/4 tsp onion powder)
  • 1/2 teaspoon garlic granules
  • 1/4 teaspoon ground cayenne pepper
  • 1/2 cup fat-free Greek yogurt (optional)


Equipment: Vitamix or regular blender and saucepan


Instructions:

  1. Place the black beans, vegetable stock, dried onions, garlic powder and cayenne powder into a blender and blend on high until well mixed. 
  2. If using a Vitamix: add the Greek yogurt (if using) and process on high for 5-6 minutes until steaming. 
  • If using a regular blender: pour the mixture into a sauce pan and heat to desired temperature. Then remove from the heat and let it cool for a minute before adding the Greek yogurt (if using). If you add the yogurt when the soup is too hot it will curdle. Alternatively you can serve the Greek yogurt in a separate bowl and people can add it if they want to. 


Special Diet:  Dairy Free, Engine 2, Gluten Free, Vegan, Vegetarian

Course:  Appetizer, Soup & Stew

Culture:  American

Special Equipment:  Blender


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