4
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Ingredients
1 cup chopped onion
1/2 cup chopped green bell pepper, fresh or frozen
1 clove garlic, chopped
3/4 cup water
2 tablespoons tomato paste
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon black pepper
1 1/2 cups cooked or 1 (15 ounce) can low sodium or no-salt-added black beans, drained
3 cups cooked or 2 (15 ounce) cans low sodium or no-salt-added red pinto or kidney beans, drained
2 cups low sodium or no-salt-added vegetable broth
1 1/2 cups diced tomatoes
1 tablespoon yellow cornmeal
Instructions:
Water saute onion and bell pepper in a soup pot until almost tender. Add garlic and cook for another minute. Stir in water, tomato paste, chili powder, cumin, black pepper, beans, vegetable broth and diced tomatoes and bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir in cornmeal and cook for an additional two minutes.
Note: If desired, 1 cup of frozen corn and/or frozen chopped broccoli may be added before soup is simmered.
My Notes:
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Per Serving:
Calories 317
Protein 19 g
Carbohydrates 59 g
Sugars 6 g
Total Fat 1.9 g
Saturated Fat 0.3 g
Cholesterol 0 mg
Sodium 119 mg
Fiber 18.6 g
Beta-Carotene 725 ug
Vitamin C 31 mg
Calcium 107 mg
Iron 7.2 mg
Folate 290 ug
Magnesium 132 mg
Potassium 1164 mg
Zinc 2.6 mg
Selenium 3.9 ug
