Fiberiffic! Black beans add half the daily fiber amount to this traditional Cuban soup.
Cuban Black Bean Soup
- Prep Time 20 min
- Total 2 hr 35 min
- Servings 8
- Ingredients 14
Ingredients
- 2 tablespoons olive or canola oil
- 1 large onion, chopped (1 cup)
- 3 cloves garlic, finely chopped
- 2 2/3 cups dried black beans (1 lb), sorted and rinsed
- 1 cup finely chopped cooked ham
- 3 cups 50% less sodium beef broth
- 3 cups water
- 1/4 cup apple cider or apple juice
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons dried oregano leaves
- 1 medium green bell pepper, chopped (1 cup)
- 1 large tomato, chopped (1 cup)
- Chopped hard-cooked eggs , if desired
- Additional chopped onions, if desired
Instructions
-
Step1In 4-quart Dutch oven, heat oil over medium heat. Cook 1 cup chopped onion and the garlic in oil 4 to 6 minutes, stirring occasionally, until onion is tender.
-
Step2Stir in remaining ingredients except eggs and additional chopped onions; heat to boiling. Boil 2 minutes; reduce heat. Cover and simmer about 2 hours or until beans are tender.
-
Step3Serve soup topped with eggs and onions.
Nutrition
180
Calories
6g
Total Fat
9g
Protein
20g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving (about 1 1/2 cups)
- Calories
- 180
- Calories from Fat
- 60
- Total Fat
- 6g
- 10%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 10mg
- 3%
- Sodium
- 530mg
- 22%
- Potassium
- 420mg
- 12%
- Total Carbohydrate
- 20g
- 7%
- Dietary Fiber
- 7g
- 28%
- Sugars
- 3g
- Protein
- 9g
% Daily Value*:
- Vitamin A
- 6%
- 6%
- Vitamin C
- 20%
- 20%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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