SPICY SWEET POTATO AND BLACK BEAN SOUP

Here is a recipe I clipped recently from the Kansas City Star. It is really good and I've had several requests for it. I like to add a dollop of reduced fat sour cream to my bowl before eating but that is totally optional.

Spicy Sweet potato and Black Bean Soup

Makes 6 servings, 160 calories per serving, 2 grams fat and no cholesterol

1 tsp. canola oil

1 sweet yellow onion, chopped

2 cloves garlic, minced

1 red pepper, chopped

1 carrot, chopped

1 med. sweet potato, peeled and chopped

1 cup frozen corn

1 (14 1/2 oz.) can no-salt added whole tomatoes

1 (14 1/2 oz) can fat-free, reduced sodium chicken broth or vegetable broth

2 cups water

1/2 tsp. pepper

1/4 tsp. salt

1/4 tsp. cayenne

1 15 oz can black beans, rinsed and drained

Heat oil in Dutch oven over medium high heat. Add onion, garlic, red pepper and carrot and cook, stirring frequently until vegetables are tender. Stir in sweet potato, cook for a few minutes and stir in corn.

Drain tomatoes, reserving juice. Chop tomatoes. Add tomatoes and reserved juice to soup. Stir in broth, water, pepper, salt and cayenne. Heat to a boil, reduce heat and simmer about 20 minutes or until sweet potatoes are tender. Stir in beans and cook 5 minutes.