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Quick Black Bean and Corn Soup

Photo: Randy Mayor; Styling: Leigh Ann Ross
Total time 27 mins
Yield 4 servings (serving size: about 1 1/4 cups soup and 1 tablespoon yogurt)
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

  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.