This Black Bean and Corn Soup recipe is a quick and easy meal for busy weeknights. One online reviwer says, "This is a wonderful soup I will make again and again."
Yield:
4 servings (serving size: about 1 1/4 cups soup and 1 tablespoon yogurt)
Recipe Time
Total:
27 Minutes
Nutritional Information
Calories
295
Fat
1.6 g
Satfat
0.3 g
Monofat
0.4 g
Polyfat
0.6 g
Protein
17.8 g
Carbohydrate
54.8 g
Fiber
12.5 g
Cholesterol
0.8 mg
Iron
3.4 mg
Sodium
650 mg
Calcium
97 mg
Ingredients
Cooking spray
1 cup
frozen corn kernels
3
(15-ounce) cans organic black beans, rinsed, drained, and divided
1 1/2 cups
fat-free, lower-sodium chicken broth
1
(14.5-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon
chile paste (such as sambal oelek)
3/8 teaspoon
salt
1/4 cup
2% reduced-fat Greek-style plain yogurt (such as Fage)
Preparation
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add corn to pan, and sauté 4 minutes or until lightly browned, stirring occasionally.
2. Combine 2 cans of beans and broth in a blender; process until smooth. Add bean mixture, remaining can of beans, tomatoes, chile paste, and salt to corn, stirring to combine; bring to a boil. Cover, reduce heat to medium, and simmer 15 minutes, stirring occasionally. Serve with yogurt.
Note:
September 2010
Ratings and Reviews ()