This recipe relies on canned black beans and orzo, the tiny oval pasta, to create a thick, satisfying main-dish soup that won’t require a lot of time in the kitchen.
BLACK BEAN AND ORZO SOUP
Preparation time: 15 minutes
Cooking time: 45 minutes
Yield: 4 servings
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1/2 cup orzo pasta
1 tablespoon olive oil
1 onion, peeled, finely chopped
2 cloves garlic, peeled, minced
1 red bell pepper, seeded, coarsely chopped
1/2 teaspoon ground cumin
1 teaspoon dried oregano
1 can (11 1/2 ounces) spicy tomato juice
1 can (14 1/2 ounces) vegetable or chicken broth
1 can (15 ounces) reduced-sodium black beans, drained, rinsed
1/4 cup finely chopped parsley
1 tablespoon finely chopped cilantro, optional
Freshly ground pepper
1/4 teaspoon salt
1. Heat a pan of water to boiling. Add orzo and cook about 9 minutes. Drain; set aside.
2. Heat olive oil in medium pot over medium heat. Add onion; cook 5 minutes. Add garlic, bell pepper and 1 tablespoon water. Cover; cook 5 minutes, stirring occasionally.
3. Add cumin and oregano; stir 1 minute. Add tomato juice and broth. Heat to boiling, reduce heat. Simmer 10 minutes, stirring occasionally.
4. Add cooked orzo and black beans to pot. Simmer 15 minutes, stirring occasionally. (If soup seems too thick, add a little water.) Add parsley, cilantro if using, pepper to taste and salt.
Nutrition information per serving:
Calories ………… 295 Fat ………… 5 g Saturated fat .. 0.7 g
% calories from fat .. 15 Cholesterol … 0 mg Sodium …….. 885 mg
Carbohydrates …… 51 g Protein ……. 14 g Fiber ………… 9 g
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