Kidney Bean Soup With Lime Yogurt

[Jswilbur 42]

Doesn't this sound good?

Red Kidney Bean Soup with Lime Yogurt

Add this hearty, spicy bean soup to your Healthiest Way of Eating. It provides 137% of the Daily Value for Vitamin A and a rich concentration of Protein and healthy dietary fiber!

Prep and Cook Time: Prep time: 15 minutes Cooking time: 20 minutes

Ingredients:

1 medium onion, chopped

1 medium carrot, chopped in 1/2-inch pieces

1 stalk celery, chopped in 1/2-inch pieces

4 medium cloves garlic, chopped

3 cups + 1 TBS chicken or vegetable broth

3 TBS Tomato paste

1 TBS ground cumin

2 TBS red chili powder

1 TBS dried oregano

2 cups or 1 15 oz can organic red kidney Beans, drained

salt and pepper to taste

Lime yogurt

1/2 cup plain yogurt

1 TBS lime juice

1 TBS chopped fresh cilantro

Directions:

Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.

Chop carrots and celery.

Heat 1 TBS broth in medium-sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.

Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium-low and simmer uncovered for another 15-20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.

Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.

Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don't fill blender more than half full.

Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve. Serves 4 Serving Suggestions: Serve with

Romaine & Avocado salad

© 2001-2012 The George Mateljan Foundation

amount 1.00 serving

total weight 194.70 g

Basic Components

nutrient amount

calories 140.73

calories from fat 17.44

calories from saturated fat 4.34

protein 7.82 g

carbohydrates 25.45 g

dietary Fiber 6.84 g

soluble fiber 1.23 g

insoluble fiber 3.22 g

sugar - total 6.68 g

monosaccharides 2.37 g

disaccharides 2.48 g

other carbs 10.84 g

fat - total 1.94 g

saturated fat 0.48 g

mono fat 0.31 g

poly fat 0.51 g

trans fatty acids 0.01 g

cholesterol 1.87 mg

Water 156.56 g

ash 2.93 g