Dr. Oz’s Black Bean Soup Recipe

0 Comments 11 March 2013

BlackBeanDip_Soup_400The whole family will enjoy this hearty, diet-friendly soup recipe from You(r) Teen: Losing Weight.

Black Bean Soup

Four 1-cup servings, 105 calories each

1 cup diced onion
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh garlic
One 15-ounce can black beans, drained and rinsed
1/2 teaspoon dried oregano
1/2 teaspoon paprika
1/4 teaspoon cumin
2 cups water plus 1 tablespoon natural vegetable base, or 2 cups vegetable stock
1 tablespoon canned jalapeño chili peppers, finely chopped
2 tablespoons tomato paste

In a medium pot on medium heat, sauté the onion in the oil until it is transparent. Add the garlic and sauté for two more minutes. Add the remaining ingredients; bring to a simmer and cook for 10 minutes. Turn off the heat, remove the pot from the stove, and stir the soup with a wooden spoon to mix well. Serve or allow the soup to cool and then cover, label, date, and refrigerate.

Total fat 3.3 g
Saturated fat 0.5 g
Healthful fats 2.8 g
Fiber 4.9 g
Carbohydrates 17.5 g
Sugar 2.8 g
Protein 4.3 g
Sodium 275 mg
Calcium 43 mg
Magnesium 8 mg
Potassium 362 mg

YOU(r) Teen: Losing Weight

YOU(r) Teen: Losing Weight

Michael F. Roizen


Mehmet C. Oz, M.D., is also a New York Times #1 bestselling author and Emmy-award winning host of The Dr. Oz Show. He is professor and vice chairman of surgery at New York Presbyterian-Columbia University and the director of the Heart Institute. He currently lives in Cliffside Park, New Jersey.

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