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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Quick Black Bean and Corn Soup

This Black Bean and Corn Soup recipe is a quick and easy meal for busy weeknights. One online reviewer says, "This is a wonderful soup I will make again and again."

Cooking Light SEPTEMBER 2010

  • Yield: 4 servings (serving size: about 1 1/4 cups soup and 1 tablespoon yogurt)
  • Total: 27 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 295
  • Fat: 1.6g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 17.8g
  • Carbohydrate: 54.8g
  • Fiber: 12.5g
  • Cholesterol: 0.8mg
  • Iron: 3.4mg
  • Sodium: 650mg
  • Calcium: 97mg
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