If you have a hand blender, you could use it in step 3 to puree some of the beans in the soup. Pureeing only half the beans thickens the broth but still leaves the soup chunky. Add a handful of low-fat, baked tortilla chips for a flavorful, crunchy topping.

Black Bean Soup Image - Masterfile

Ingredients

2 teaspoons oil

1 cup chopped green bell pepper

1 teaspoon minced garlic

1 can (19 ounces) black beans, rinsed and drained

1 1/2 cups chicken broth

1 teaspoon coriander

1 teaspoon cumin

1/4 cup plain fat-free yogurt

Directions

1. In a large nonstick saucepan, heat the oil over medium heat. Add the bell pepper and garlic, and cook, stirring occasionally, until the pepper is tender, about 5 minutes.

2. Stir in the beans, broth, coriander, and cumin, and bring to a boil. Reduce to a simmer, cover, and cook for 5 minutes to blend the flavors.

3. Transfer half the soup to a food processor. Puree and stir back into the soup. Serve the soup topped with the yogurt. Makes 4 servings

Nutrition Facts

per serving
calories 154
total fat 4.4g
saturated fat 0.8g
cholesterol 2mg
dietary fiber 8g
carbohydrate 22g
protein 8g
sodium 531mg

Good source of: fiber, folate, thiamin, vitamin C

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015