Makes 2 servings, 4 ounces of milk per serving.

Ingredients:

• 1 can black beans (or pinto, red, etc.) without the juice (16 ounces)
• 1 cup fat free or lowfat milk
• 2 tsp olive oil
• 1 clove garlic, finely minced
• 2 Tbsp white onion, finely chopped
• ¼ cup red or green pepper (2 ounces)
• ¼ cup chopped carrots (2 ounces)
• 2 Tbsp chopped celery
• salt and pepper to taste

Directions:

1. In a medium size pot, heat the olive oil at medium temperature, add the garlic and the onion and cook for 3 minutes.
2. Add the rest of the vegetables and cook for 3-5 more minutes.  
3. Add the beans and condiments (salt and pepper); mix, cover and bring to a boil. Boil for about 10 minutes.
4. Blend the mix in a blender/mixer and pour back into the pot. Add the milk and heat for a few minutes without bringing to a boil.
5. If desired, serve with low-fat sour cream, chopped tomato, avocado, chopped hot peppers, cilantro and hot corn tortillas.

Nutrition*:
330 calories; 14 g fat; 2 g saturated fat; 0 mg cholesterol; 15 g protein; 47 g carbohydrate; 14 g fiber; 1130 mg sodium; 225 mg calcium (20% of daily value).

*Nutrition figures based on using fat free milk.