Dr. Oz’s Black Bean Soup Recipe

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.

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

YOU(r) Teen: Losing Weight

YOU(r) Teen: Losing Weight

by Michael F. Roizen

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  • Get YOU(r) Teen: Losing Weight
  • Get YOU(r) Teen: Losing Weight
  • Get YOU(r) Teen: Losing Weight
  • Get YOU(r) Teen: Losing Weight
  • Get 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

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Ethan Reid received his BA in English from the University of Washington and his MFA from the University of Southern California’s MPW Program, where he studied under author S.L. Stebel, Oscar-nominated screenwriter Sy Gomberg, and Oscar-winning screenwriter Frank Tarloff. Ethan is a member of the Horror Writers Association and the Pacific Northwest Writers Association. He lives in Seattle.

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