Black Bean and Buckwheat Soup

Ingredient List Serves 4 1 Tbs. olive oil 3/4 cup chopped onion 3/4 cup chopped red bell pepper 3 cloves garlic, minced (1 Tbs.) 1/4 cup kasha or buckwheat groats 1 tsp. chili powder 2 cups low-sodium vegetable broth 11/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained 1 cup grated carrots 1 cup fresh or frozen corn kernels 1 bay leaf 1/4 cup chopped cilantro 2 Tbs. lime juice Directions Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice. Nutritional Information Per 1-cup serving : Calories: 232, Protein: 9g, Total fat: 5g, Saturated fat: <1g, Carbs: 42g, Cholesterol: mg, Sodium: 271mg, Fiber: 8g, Sugars: 7g

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