I'm not really sure where to draw the line between a stew and a soup, but the original recipe I based mine off of called this a stew. This recipe is adapted from one found in "The Biggest Loser: 6 Weeks to a Healthier You".
1 TB olive oil
1 large yellow onion, chopped into chunks
1 TB pressed garlic
28 ounces diced fire-roasted tomatoes
2 red or yellow peppers, cut into chunks
1 tsp ground cumin
1 tsp chili powder
1/2 tsp red pepper chili flakes
3 cans or 4 1/2 cups of black beans (rinsed and drained) - you could substitute any bean though
4 cups low sodium chicken or vegetable broth
1/4 cup chopped cilantro (plus extra for garnish)
3 cups fresh baby spinach
salt to taste
In a large pot heat the oil over medium-high heat. Add the onion and cook for about 5 minutes until softened but not browned. Add garlic and cook for another minute (do not brown).
Add tomatoes, peppers, cumin, chili powder, red pepper flakes. Simmer about 5 minutes. Add 3 cups or 2 cans of beans and 3 1/2 cups of broth and bring to a boil. Reduce to simmer.
Place the remaining 1 can or 1 1/2 cups of beans, 1/2 cup of broth and cilantro in a blender and puree until smooth. Add the puree to the stew.
Add the baby spinach and heat until just wilted. Add salt to taste (just a little). Stir well and serve hot. garnish with extra chopped cilantro.
Makes 10 1-cup servings, approximately 165 calories, 8g protein, 27 g carbs (7g sugars), 3g fat (unsaturated), 0mg cholesterol, 7 g fiber, 330 mg sodium
(I served this as a meal so we each had 2 cups/2 servings. I had some baked tortilla chips on the side, but it would be great with a piece of whole grain toast on the side too.)