Monday, February 27, 2006

South-of-the-Border Black Bean Soup -Slow Cooker

It a good idea to have legumes in your diet as much as possible. Challenge yourself and your family by trying at least one vegetarian meal per week. They are a source of low fat protein very inexpensive and also a source of fiber and other nutrients. This following recipe uses black beans which are a great source of B vitamins, iron, folate, potassium and magnesium for the diet. New research also confirms the darker the bean, the more antioxidant protection. This recipe is complete by its self but adding cornbread or other breads would make a wonderful meal.

Black beans are also called black turtle, Mexican, Frijoles Negros, Tampico beans, Venezuelan beans, or Spanish black beans.

South-of-the-Border Black Bean Soup Makes 8 to 10 servings

2 (15-ounce) cans black beans, rinsed and drained

1 (14.5-ounce) can no-salt-added whole tomatoes, chopped

1 (14.5-ounce) can diced tomatoes with green chilies

1 (14.5-ounce) can fat-free lower-sodium chicken broth

2 (4-ounce) cans whole green chilies, drained and coarsely chopped

1 cups frozen corn

4 green onions, thinly sliced

3 tablespoons chili powder

2 teaspoons cumin

1 teaspoon dried minced garlic

Light or no-fat sour cream, for garnish

Colby-jack reduced-fat shredded cheese, for garnish

Baked tortilla chips, for garnish

Place all soup ingredients in slow cooker. Cover and cook on low setting 7 to 9 hours.

Ladle into bowls. Dollop with 1 tablespoon sour cream. Sprinkle one tablespoon shredded cheese over all and crush 4 chips on top.

Per serving, based on 8: 157 calories (10 percent from fat), 2 grams total fat (trace saturated fat), no cholesterol, 29 grams carbohydrates, 8 grams protein, 579 milligrams sodium, 9 grams dietary fiber.

Recipe is developed for The Kansas City Star by home economists Kathryn Moore and Roxanne Wyss.

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