Black Bean Soup

by Registered Dietitian, Andrea Holwegner | May 13, 2012

This soup freezes well for quick lunches!

Makes 8 servings

What you need:

1 tbsp. oil
1 large onion, diced
1 cup ham, diced (optional)
1-19 oz (540 ml) can black beans, drained and rinsed
1-19 oz (540 ml) can stewed tomatoes,blended in food processor/blender
1 cup frozen corn
¼ cup brown rice, uncooked
1 Litre (4 cups) water
1 tbsp. lime juice
2 tsp. Brown sugar
1-4 tsp. Hot pepper sauce (depending on how spicy you like it!)
½ tsp. Ground cumin
¼ tsp. Ground ginger

How you prepare:

1. In a large pot cook onion and ham (if you’re using the ham) in oil until tender.
2. Stir in the remaining ingredients and bring to a boil.
3. Reduce heat and simmer covered for 1 hour or until rice is tender.

Per serving:

Calories 271
Carbohydrates 44 g
Protein 16 g
Fat 5 g
Dietary Fiber 9 g

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