Southwestern Bean Soup

If you have roughly 25 minutes to spend in the kitchen, Southwestern Bean Soup might be a tremendous gluten free, dairy free, lacto ovo vegetarian, and vegan recipe to try. This recipe serves 12 and costs 73 cents per serving. One portion of this dish contains roughly 9g of protein, 1g of fat, and a total of 159 calories. It works well as a soup. 203 people were glad they tried this recipe. If you have ground cumin, canned diced tomatoes, fresh corn, and a few other ingredients on hand, you can make it. It will be a hit at your Winter event. It is brought to you by Taste of Home. Overall, this recipe earns a good spoonacular score of 75%. Users who liked this recipe also liked Southwestern Three-Bean & Barley Soup, Southwestern Black Bean Soup, and Southwestern Refried Bean Soup.

Servings: 12

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

2 cans (15 ounces each) black beans, rinsed and drained

2 cans (14-1/2 ounces each) diced tomatoes with garlic and onion

1 can (16 ounces) kidney beans, rinsed and drained

1 can (15 ounces) cannellini or white kidney beans, rinsed and drained

1 teaspoon canola oil

1-1/2 teaspoons chili powder

1-1/2 cups fresh or frozen corn

4 garlic cloves, minced

1-1/2 teaspoons ground cumin

1 large onion, chopped

1/8 to 1/4 teaspoon hot pepper sauce

2 cans (14-1/2 ounces each) chicken or vegetable broth

Equipment:

dutch oven

Cooking instruction summary:

Directions In a Dutch oven, saute the onion in oil until tender. Stir in the remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until heated through. Yield: 12 servings (3 quarts). Originally published as Southwestern Bean Soup in Quick CookingJanuary/February 2003, p27 Nutritional Facts 1 serving (1 cup) equals 129 calories, 1 g fat (trace saturated fat), 0 cholesterol, 481 mg sodium, 24 g carbohydrate, 6 g fiber, 7 g protein. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a Dutch oven, saute the onion in oil until tender. Stir in the remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until heated through.


Nutrition Information:

Quickview
159k Calories
9g Protein
1g Total Fat
30g Carbs
14% Health Score
Limit These
Calories
159k
8%

Fat
1g
2%

  Saturated Fat
0.2g
1%

Carbohydrates
30g
10%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
825mg
36%

Get Enough Of These
Protein
9g
19%

Fiber
9g
40%

Manganese
0.49mg
25%

Folate
75µg
19%

Phosphorus
183mg
18%

Iron
3mg
18%

Potassium
594mg
17%

Vitamin B1
0.23mg
16%

Copper
0.31mg
15%

Magnesium
60mg
15%

Vitamin C
10mg
13%

Vitamin B2
0.18mg
11%

Vitamin B6
0.21mg
11%

Vitamin B3
1mg
8%

Calcium
73mg
7%

Zinc
1mg
7%

Vitamin A
295IU
6%

Vitamin K
5µg
5%

Vitamin B5
0.41mg
4%

Vitamin E
0.6mg
4%

Selenium
2µg
3%

covered percent of daily need
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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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