Quick Black Bean and Corn Soup

Photo: Randy Mayor; Styling: Leigh Ann Ross
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 from

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:

Vanessa T. Pruett,

September 2010