Cooking Mommy: Black Bean and Salsa Soup

Tuesday, May 18, 2010

Black Bean and Salsa Soup

Wow! I just realized today is my 100th post!!! I can't believe I've done that many recipes and it's now been over a year since I started this. For those who have tried my recipes, visited my site, and/or told others about my blog, thank you so much!!! You keep me going to want to try more and keep posting on this blog. I will never post something I didn't like myself. Thank you again!

I made this soup for lunch today, and it was oh so delicious! I found it on allrecipes.com. It's super easy to make, quick, high in fiber, low in fat, and very tasty! I will definitely be making this often for my lunches now. :-) I got to talking to a friend on the phone and let mine simmer a little longer than I meant to, so it thickened more than I think it would have.

Ingredients
2 cans black beans, drained and rinsed
1 1/2 cups vegetable broth (I used chicken instead)
1 cup salsa (I used mild)
1 tsp ground cumin
4 tbsp sour cream (optional or can use light or fat free)
2 tbsp thinly sliced green onions (about 2 green onions, only green part)

Directions
Add beans, broth, salsa, and cumin to a blender or food processor. Blend until fairly smooth. Pour into a large pot and heat on medium until thoroughly heated through (about 10 minutes). Ladle soup into bowls and if desired, top with 1 tbsp sour cream and 1/2 tbsp green onion per bowl. Makes about 4 - 1 cup servings. This would also be good served with tortilla chips.

Crockpot: Add beans, broth, salsa, and cumin to a blender or food processor. Blend until fairly smooth. Pour into crockpot. Stir, cover, and cook on low 4-6 hours.

WW points: 1.5 points per cup (without sour cream)

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Allergies and Intolerances

My son, Daniel previously had allergies to egg whites and peanuts. I am lactose intolerant. My nephews have allergies to many foods. I will try my best to label things to help those with allergies since I know it's difficult finding recipes sometimes when someone in your home has common food allergies. Make sure you check labels yourself. If it's marked soy-free or nut-free, it only means it doesn't have the soy or nut protein in it, not necessarily the oils. Look for dairy-free, egg-free, gluten/wheat-free, nut-free, and soy-free labels.

Egg replacements

If you need an egg free recipe, I have some great egg replacements. Now these really won't work in recipes that require a lot of eggs, like a meringue or cheesecake, but they do work well in most recipes I've ever tried.

Egg replacement #1: use 1 Tbsp ground flax seed and 3 Tbsp of water in place of 1 egg. Why this works? I don't know, but flax seed is extremely healthy for you, full of lots of omega fatty acids, so this is my preferred substitute.

Egg replacement #2: Boil 1 cup of water and 1 packet of unflavored gelatin together. In it's liquid state, use 3 1/2 Tbsp of this in place of 1 egg.

I have found sometimes one works better than the other. The flax seed seems to work better overall, I believe, but my mother-in-law made Christmas cookies with the gelatin and you couldn't even tell the difference.