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."
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)
Nutrition 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
How to Make It
-
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.
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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.
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