Makes 6 to 8 servings

2 c.      dried black beans     (500 mL)
1 Tbsp.           salt      (15 mL)
2-4 c.  chicken broth (0.5 L-1 L)
2 Tbsp            olive oil           (30 mL)
1 c.      finely chopped onion (250 mL)
2 tsp.   minced garlic (10 mL)
1          Jalapeño pepper, minced    (1)
1/2       medium red bell        (1/2)
pepper, seeded, chopped
1/2 lb.  lean cooked ham,     (250 g)
finely chopped
1          large tomato, peeled,           (1)
seeded, finely chopped
or 1/2 c. (125 mL)
chopped, drained
canned tomatoes
2 Tbsp.           malt vinegar   (30 mL)
1 tsp.   ground cumin (5 mL)
Freshly ground pepper,
to taste
1/4 c.   chopped cilantro       (60 mL)
Low-fat sour cream
or yogurt
Green onions, chopped

In a large colander, wash beans under cold, running water. Transfer to a heavy 3 to 4 qt. (3-4 L) saucepan; add salt; pour enough water to cover beans by at least 2" (5 cm). Bring to a boil over high heat; reduce to low, cover partially and simmer 2 to 3 hours, or until the beans are soft and tender. Drain cooked beans through a colander set over a large bowl; set aside. Add enough chicken broth to the bean-cooking liquid to make 6 c. (1.5 L).

Add a little of the liquid to the beans and purée using a hand-held blender or process small batches at a time using a blender or food processor. Do not purée too finely. Set aside. In a large pot, heat olive oil over medium heat. Add onion, garlic, Jalapeño and red bell pepper; sauté for 5 minutes, until soft and transparent but not brown. Stir in  reserved chicken/bean cooking liquid, ham, tomato, vinegar, cumin and black pepper. Bring to a boil, stirring frequently, until mixture thickens. Add bean purée and simmer over low heat for 15 minutes, or until soup is heated through. Stir in cilantro and taste for seasoning. Garnish with sour cream or yogurt and green onions.

Calories: 351; Protein 22.7 g; Carbohydrate 48 g; Fat 8.5 g/serving

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