Summer Corn and White Bean Soup

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.

Yield: 6 servings (serving size: about 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 278
  • Calories from fat: 17%
  • Fat: 5.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 1.4g
  • Protein: 17g
  • Carbohydrate: 42.8g
  • Fiber: 10.1g
  • Cholesterol: 16mg
  • Iron: 4.2mg
  • Sodium: 593mg
  • Calcium: 150mg

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

Preparation

  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.
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