BBQ Soup
1 tsp soy oil
1 cup chopped onion
1 cup chopped green pepper
2 cloves garlic, minced
2 tsp chili powder
1 tsp ground cumin
1/2 tsp paprika
1/4 tsp cinnamon
1/4 tsp ground cloves
3 cups water
1 can (28 oz) tomatoes, chopped, with liquid
1 Tbs molasses
1 Tbs brown sugar
2 tsp Worcestershire sauce
1 can (15 oz) soybeans, drained & rinsed
1 can (15 oz) garbanzo or pinto or cannellini beans,
Heat the oil in a large nonstick pan and saute the onion, green pepper and garlic until tender. Add the chili powder, cumin, paprika, cinnamon and cloves; stir to coat.
Add the remaining ingredients and mix well. Bring to a boil, then reduce heat and simmer, partially covered, for at least 30 minutes. Purée 2 cups of the soup in a blender and stir back into the pot before serving.
Yield: 8 servings Serving size: 1 cup
Per serving: 203 calories, 7 g total fat (1.0 g sat fat), 14 g pro, 28 g carb, 7.4 g fiber, 437 mg sodium, 0 mg cholesterol
Exchanges: 1-1/2 starch, 1 vegetable, 1 medium-fat meat