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Mexican Turkey-and-Bean Soup

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.