Black Bean Soup

Vegetarian option

1 Tbsp. canola oil
1 small onion, chopped
1 Tbsp. chili powder
1 tsp. ground cumin
2 15-ounce cans black beans, rinsed
3 cups water
1/2 cup prepared salsa
1/4 tsp. salt
1 Tbsp. lime juice
4 Tbsp. reduced-fat sour cream (optional)
2 Tbsp. chopped fresh cilantro (optional)

Directions1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes.
3. Add chili powder and cumin and cook, stirring, 1 minute more.
4. Add beans, water, salsa and salt.
5. Bring to a boil; reduce heat and simmer 10 minutes.
6. Remove from the heat and stir in lime juice.
7. Transfer half the soup to a blender and puree (use caution with when pureeing hot liquids).
8. Stir the puree back into the saucepan.
9. Serve soup garnished with sour cream and cilantro, if desired.

Servings: 4 servings, about 1 1/4 cups each.

Per serving:191 calories;
4 grams of fat;
9 grams of protein;
31 grams of carbohydrates;
9 grams of fiber;
408 milligrams of sodium