Thursday, June 4, 2009

Black Bean Soup

This is the Top Secret Recipe's version of TGIFriday's black bean soup.
  • 2 tablespoons vegetable oil
  • 3/4 cup diced white onion
  • 3/4 cup diced celery
  • 1/2 cup diced carrot
  • 1/4 cup diced green bell pepper
  • 2 tablespoons minced garlic
  • 4 (15 ounce) cans black beans
  • 4 cups chicken stock or vegetable stock for vegetarian version
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons chili powder (less if you're spice sensitive)
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon hickory liquid smoke
  • shredded cheese (cheddar, jack or pepperjack)
  • chopped green onion
  • sour cream
  • Avacado slices

Heat 2 tablespoons of oil in a large saucepan over medium/low heat. Add onion, celery, carrot, bell pepper, and garlic to the oil and simmer slowly (or"sweat" as it's called), for 15 minutes or until the onions are practically clear (keep the heat low enough that the veggies don't brown and be careful not to burn the garlic or it will be bitter).

While you cook the veggies, pour the canned beans into a strainer and rinse them under cold water. Measure 3 cups of the drained and strained beans into a food processor or blender with 1 cup of chicken stock. Puree on high speed until smooth.

When the veggies are ready, pour the pureed beans, the whole beans, the rest of the chicken stock, and every other ingredient in the list (down to liquid smoke), to the pot. Bring mixture to a boil, then reduce heat and simmer uncovered for 50 to 60 minutes or until soup has thickened and all the ingredients are tender. Serves 6.

496 calories, 8.3 g fat (1.5 saturated), 25.9 g dietary fiber

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