Black Bean Soup with Avocado

By dette

This hearty soup tastes like a slice of the tropics. I like to serve it with heaps of limes to keep it really bright. if I'm making a meal out of this soup, I may stir in some corn to get even more fresh vegetable flavor. Then I place a helping of brown rice in a bowl and ladle the soup right over it.

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic, cloves, finely chopped
• 1 tsp chili powder
• 2 tsp ground cumin
• 2 cans (15 oz, each) black beans, rinsed and drained
• 1 can (14 1/2 oz) low-sodium diced tomatoes
• 1/2 tsp salt
• 1/4 c. fat-free Greek yogurt (or use low-fat; optional), for serving
• 1 medium avocado, pitted, peeled, and finely chopped, for serving
• Lime wedges, for serving

Details

Servings 4

Preparation

Step 1

In a large pot, heat the oil over medium-high heat. Add the onions and cook until softened, about 5 minutes. Stir in the garlic chili powder; and cumin and cook for 1 minutes. Stir in the beans, tomatoes, 2 cups water, and the salt. Simmer over medium heat for 15 minutes.
Ladle the soup into bowls and top with some of the yogurt, avocado, and a squeeze of lime.

It's really important that you rinse and drain canned beans before tossing them into the pot. You see, canned beans are packed in brine, which is a salty liquid meant to keep them fresh. By rinsing off the beans first, you'll get rid of this excess salt.

fat 10 g; calories 233; protein 11 g; carb 29 g; fiber 13 g; sodium 383 mg