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Photography: Randy Mayor Photo by: Photography: Randy Mayor

White Bean-Rajas Soup

Sautéed onions, poblano chiles, and bell peppers form the foundation for this flavorful 30-minute soup.

Cooking Light DECEMBER 2003

  • Yield: 5 servings

Ingredients

  • Cooking spray
  • 2 cups chopped white onion
  • 2 cups chopped seeded poblano chile
  • 1 cup chopped red bell pepper
  • 4 garlic cloves, minced
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 2 (15-ounce) cans navy beans, rinsed and drained
  • 1/4 cup fresh lime juice
  • 2 tablespoons ground cumin
  • 1 cup (4 ounces) shredded queso chihuahua or Monterey Jack cheese
  • 2 1/2 tablespoons reduced-fat sour cream

Preparation

Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, chile, red bell pepper, and garlic; sauté 5 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat. Add the beans, juice, and cumin. Cover and let stand 5 minutes. Ladle about 1 1/2 cups soup into each of 5 bowls, and top each serving with about 3 tablespoons cheese and 1 1/2 teaspoons sour cream.

Note:

This soup derives its spiciness from the poblanos while sour cream helps mellow the heat and round out the flavors. The soup gets its name from the cooked peppers that are called rajas in Spanish.

Nutritional Information

Amount per serving
  • Calories: 373
  • Calories from fat: 22%
  • Fat: 9.2g
  • Saturated fat: 5.1g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.7g
  • Protein: 22.8g
  • Carbohydrate: 52.5g
  • Fiber: 12.1g
  • Cholesterol: 28mg
  • Iron: 5.1mg
  • Sodium: 968mg
  • Calcium: 291mg
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White Bean-Rajas Soup recipe

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