Home Recipe Lunch Recipes Bean and Corn Soup

Bean and Corn Soup

bean corn soup
Ingredients:
  • (28 oz. can) low sodium tomatoes, chopped
  • (3 cups) water
  • (1 tsp.) chili powder
  • (15 oz. can) kidney beans, drained
  • (15 oz. can) black eyed peas, drained
  • (15 oz. can) garbanzo beans, drained
  • (15 oz. can) whole kernel corn, drained
  • (1 cup) carrots, chopped
  • (1 medium) onion, chopped
  • (1 1/2 tsp.) garlic, chopped
  • (6 oz. can) tomato paste
  • (1 Tbsp.) Dijon mustard
  • (1/2 tsp.) pepper
  • (1/2 tsp.) cumin, ground
  • (1 tsp.) oregano, dried
  • (1 tsp.) basil, dried
  • (1 cup) zucchini or celery, chopped
Servings
12
Lunch

Bean and Corn Soup

A one pot wonder, this southwestern soup is made with two kinds of beans, black eyed peas, corn and tons of spices.

Preparation Time
About 15 minutes
Cook Time
About 25 minutes

    Instructions

  1. 1Place a large, nonstick saucepan over medium-high heat. Add all ingredients except for cumin, oregano, basil and zucchini.
  2. 2Reduce heat to medium, cover and simmer 10 minutes. Add remaining ingredients and simmer another 10 minutes, or until warmed through. Serve and enjoy!

Nutritional Information

Serving Size: 1/12 of soup

Amount Per Serving:
  • Calories 261
  • Total Fat 1 g
  • Total Carbohydrate -- g
  • Protein 14 g
  • Cholesterol 0 mg
  • Sodium 438 mg
  • Fiber 10 g

Additional Information

Recipe Category: Lunch

Recipe Subcategory: Soups and Stews

Recipe Ethnicity: Mexican/Southwestern

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: Yes

Vegetarian/Allergen Info: N/A

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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