RECIPE #5130 - BLACK BEAN SOUP, Wednesday, February 12, 2014 - NewsChannel5.com | Nashville News, Weather & Sports

RECIPE #5130 - BLACK BEAN SOUP, Wednesday, February 12, 2014

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SARAH-JANE BEDWELL, R.D. / AUTHOR OF "SCHEDULE ME SKINNY"

1 tbsp. olive oil

1 cup diced frozen red onion

4 cloves garlic, chopped

1 tbsp. chili powder

1 tbsp. cumin

1/2 tbsp. smoked paprika

3 cups lower sodium chicken broth

3 (15 oz.) cans lower-sodium black beans

3 (15 oz.) cans whole kernel corn

1 (14-1/2oz.) can crushed tomatoes

8 oz. baked tortilla chips

4 cups pineapple tidbits in juice

Heat oil in a large saucepan over medium heat. Add onion and garlic and cook and stir until they begin to soften. Add chili powder, cumin, and smoked paprika, then cook and stir for 1 minute. Add broth, beans, corn, and tomatoes. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove from heat and serve with 1 oz. baked tortilla chips and 1/2 cup canned pineapple tidbits in juice per person.

Yield: 8 servings

Nutrition facts per serving (including pineapple and chips): 440 calories, 3g fat, 0g sat fat, 950mg sodium, 85g carbs, 15g fiber, 10g protein, 6% DV vitamin A, 80% DV vitamin C, 8% DV calcium, 25% DV iron.

Total preparation time: 20 minutes

  • For more information or to buy the book, visit www.sarahjanebedwell.com
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