Mexican Turkey-and-Bean Soup

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7 servings (serving size: 1 cup soup and 1 tablespoon sour cream)


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1 teaspoon olive oil
1/2 cup chopped onion
1 cup coarsely chopped cooked turkey
1 1/2 teaspoons ground cumin
1/4 teaspoon garlic powder
1/8 teaspoon hot pepper sauce
1 (16-ounce) can navy beans, drained
1 (15-ounce) can low-sodium chickpeas (garbanzo beans), drained
1 (15-ounce) can white whole-kernel corn, drained
1 (16-ounce) can fat-free, less-sodium chicken broth
1 (4.5-ounce) can chopped green chiles, drained
3/4 cup quick-cooking wild rice, uncooked
7 tablespoons low-fat sour cream


Heat olive oil in a Dutch oven over medium-high heat; add chopped onion and saute 5 minutes. Stir in chopped turkey and next 8 ingredients (turkey through chiles). Bring to a boil; cover, reduce heat, and simmer 15 minutes. Stir in wild rice, and simmer 5 minutes. Serve soup with the sour cream.

Created date

October 2003

Nutritional Information

Calories 260
Caloriesfromfat 15 %
Fat 4.3 g
Satfat 1.6 g
Monofat 1.4 g
Polyfat 0.8 g
Protein 16 g
Carbohydrate 37.5 g
Fiber 5.2 g
Cholesterol 22 mg
Iron 2.5 mg
Sodium 547 mg
Calcium 61 mg