Onion Soup W/black Beans, Lime, Chipotle and Cornbread Crust

Onion Soup W/black Beans, Lime, Chipotle and Cornbread Crust Ingredients

1 c Hot water, for soaking	1 sm Garlic clove, pressed or
1/4 c Dried tomatoes, (6 pieces)	1 ts Cre-ole spice (pat), or
1 tb Extra light olive oil	1 ts Fresh lime juice, or malt
1 lg Sweet onion, slice into	1/2 ts Orange zest
1 pn Salt	FOR BAKED TOPPING
Sugar substitute, equivalent	1/4 c Corn kernels
2 c Cooked black beans, rinsed	Water
1 c Canned tomatoes, chopped and	2 tb Chopped fresh cilantro,
2 c Vegetable broth, see detail	3 tb Shredded lowfat cheddar

Instructions for Onion Soup W/black Beans, Lime, Chipotle and Cornbread Crust

In a large, heavy soup pot heat the oil and add the onion; saute with a little salt and a little sugar; to brown and carmelize (about 20 mins). Meanwhile... - Puree 1/2 cup of the beans, adding water to smooth (consistency of ketchup) - Strain the water used to soak the (sun-) dried tomatoes and measure; add the reserved juice from the can of tomatoes. Add water or broth to make a full 2 cups of broth for the soup. Chop the tomatoes. When the onions are ready, add the 2 cups of broth, the chopped tomatoes and the rest of the soup ingredients. Reduce heat and simmer, partially covered, about 30 mins to 40 mins (until flavorful). Heat over to 400F. Mix the cornbread mix with the corn and enough water to make the dough spread-able or dollop-able. Transfer helpings of the soup to individual oven proof (pottery) soup bowls; sprinkle with chopped cilantro. Dab with cornbread. (Do not dab the cornbread on too thick). Sprinkle with cheese. Arrange bowls on a sturdy cookie sheet. Bake; 12 to 14 minutes until the cornbread has baked. Serve with a mixed green salad that include spinach, endive, red cabbage, etc. Makes about 4 cups, or 3 bowls: 510 calories, 12.3 g fat, 21.1 % cff, high salt unless you purchase low salt beans and tomatoes. Inspired by a recipe in James McNairs Beans & Grains (1997) Tip: instead of grating the soft, reduced fat cheese, use a vegetable peeler to shave off thin slices. Refrigerate the third helping and zap in the microwave, on HI about 2 mins, rotate, zap about 1 min more (700 watts). Let stand about 1 min. The Cre-ole spice blend gets stronger as they cook. Recipe by: Hanneman 1997 March Posted to Digest eat-lf.v097.n086 by PATh on Mar 29, 1997

Main Ingredient: OnionsCuisine: Uncategorized

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Ingredient Insight - look inside this recipe

Black Beans	Cheddar	Cilantro	Corn
Garlic	Lime Juice	Olive Oil	Onion
Orange	Salt	Sugar	Tomato

Soups Corn Cilantro Bean Olive oil Onion Orange Garlic Tomato Lime Onions Lunch

for flavor and categorization

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