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Summer Corn and White Bean Soup

Summer Corn and White Bean Soup
Yield

6 servings (serving size: about 1 1/2 cups)

This quick, fiber-packed soup is a terrific way to use fresh corn. Add a slight kick with a sprinkle of Monterey Jack cheese with jalapeno peppers just before serving.

Ingredients

  • 1 tablespoon canola oil
  • 1 cup sliced green onions
  • 3/4 cup chopped cooked ham (about 4 ounces)
  • 3 cups fresh corn kernels (about 5 ears)
  • 1/2 teaspoon salt
  • 2 (15-ounce) cans navy beans, rinsed and drained
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 2 (4.5-ounce) cans chopped green chiles, undrained

Nutrition Information

  • calories 278
  • caloriesfromfat 17 %
  • fat 5.3 g
  • satfat 1 g
  • monofat 2.5 g
  • polyfat 1.4 g
  • protein 17 g
  • carbohydrate 42.8 g
  • fiber 10.1 g
  • cholesterol 16 mg
  • iron 4.2 mg
  • sodium 593 mg
  • calcium 150 mg

How to Make It

  1. Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.