Southwestern Black Bean Soup

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Slimming Eats Recipe

Extra Easy – 0.5 syns per serving

Green – 0.5 syns per serving

Southwestern Black Bean Soup
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Serves 6
Ingredients
  • 1 onion, finely chopped
  • 2 cloves of garlic, crushed
  • 1 carrot, chopped
  • 1 stick of celery, chopped
  • 2 carrots, chopped
  • 2 jalapeno's, deseeded and chopped
  • 1 red pepper, finely chopped
  • 1 tablespoon of cumin
  • 1 tablespoon of paprika
  • 2 teaspoons of oregano
  • salt and black pepper
  • 1 tablespoon of brown sugar (2.5 syns)
  • handful fresh parsley chopped
  • handful of fresh coriander chopped
  • 1 cup (240ml) of passata
  • 4 tablespoons of tomato paste
  • 2.5 litres of chicken or vegetable stock
  • ¾ cup (170ml) of frozen sweetcorn
  • 2x 400g tins of black beans, drained and rinsed
  • fresh coriander to serve
  • low calories spray
Instructions
  1. Spray a large saucepan over a medium high heat with low calorie spray
  2. Add the onion, garlic, carrots, celery and red pepper and fry until softened.
  3. Add the jalapeno, oregano, parsley, coriander, cumin and paprika and stir to coat.
  4. Add the tomato paste, passata, brown sugar and stock and bring to a boil. Reduce heat, cover and simmer for 30mins.
  5. Place about ½ the mixture into a blender and blend until smooth.
  6. Add the black beans and sweetcorn and simmer for another 30 mins.
  7. Serve topped with fresh coriander.
  8. If you have a HEa spare you can also top with some grated cheddar.

 

 

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The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

Approx. NUTRITIONAL INFORMATION

per serving

Calories

213

Fat

1.9g

Saturated Fat

0.0g

Total Carbohydrate

39.7g

Dietary Fibre

10.9g

Sugars

7.2g

Protein

           10.8g

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