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Spicy Black-and-Red Bean Soup

JIM BATHIE
Yield

10 servings (serving size: 1 cup)

To use a slow cooker, combine everything in the pot, and cook on HIGH for the first hour; then turn the temperature down to LOW, and cook 7 more hours.

Ingredients

  • Cooking spray
  • 1 1/2 cups chopped onion
  • 1 1/4 cups sliced carrot
  • 2 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 2 teaspoons sugar
  • 1 (16-ounce) package frozen shoepeg white corn
  • 1 (15-ounce) can red beans or kidney beans, drained
  • 1 (15-ounce) can black beans, drained
  • 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 (4.5-ounce) can chopped green chiles

Nutrition Information

  • calories 152
  • caloriesfromfat 5 %
  • fat 0.8 g
  • satfat 0.1 g
  • monofat 0.1 g
  • polyfat 0.3 g
  • protein 7.8 g
  • carbohydrate 30.8 g
  • fiber 4.2 g
  • cholesterol 0.0 mg
  • iron 1.9 mg
  • sodium 374 mg
  • calcium 52 mg

How to Make It

  1. Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add onion, carrot, and garlic; sauté 5 minutes. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 hours.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.