No-Cholesterol Black Bean Soup

This soup combines the flavor of black beans, onion, garlic and chilies with vegetable broth garnished with sour cream for a great cholesterol free dinner.

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Ingredients:

• 1 tablespoon olive oil
• 1 yellow onion
• 1 green bell pepper
• 7 cloves of garlic
• 1 pound dry black beans
• 5 cups water
• 3 cup vegetable broth
• 1 - 7 oz can diced green chiles
• 1 tablespoon cumin
• 1 teaspoon thyme
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 2 bay leaves
• for garnish:
• 1/3 cup non-dairy, soy sour cream
• 1/2 red bell pepper, diced
• 1/2 white onion, diced
• 3 tablespoons fresh cilantro, finely chopped

Method

Add olive oil to the crock pot and turn on highest setting. Chop yellow onion and stir into the olive oil. Cover and let cook while you chop the green bell pepper into 1 inch chunks. Stir in green bell pepper. Using a garlic press, crush garlic cloves directly into the crock pot. Stir and cover. Rinse black beans in a colander. Add to crock pot along with water, broth, chilies, cumin, thyme, salt, pepper, and bay leaves. Cover and cook on high for at least 8 hours. Before serving, partially puree soup with a hand mixer or submersible hand held blender. Mix until thick, but still with chunks of beans, onions and peppers visible. Ladle into 6 soup bowls. Top off each bowl of soup with a dollop of sour cream (about 1 tablespoon), 1 teaspoon diced red bell pepper, 1 teaspoon diced white onion, and a sprinkling of finely chopped, fresh cilantro (about half a tablespoon).

Notes: This recipe allows you to start cooking right away, and chop the vegetables as you go. Using vegetable broth and no added meat, makes this black bean soup a no-cholesterol, low fat comfort food. And substituting soy sour cream for dairy is an easy way to cut cholesterol without sacrificing taste. This is also an easy way to sneak the health benefits of soy into your family's diet!

Number of servings: 6

Submitted By: kk1000
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