Bean, Corn, and Squash Caldo Recipe

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Ingredients:

Serving

1/4 cup canola oil
1 cup onion, chopped
2 garlic cloves, minced
2 cups pinto beans, cooked
1 cup water
1 tbsp fresh basil, minced
1 tsp oregano
1/4 tsp white pepper
1/2 cup red bell pepper, diced
2 medium acorn squash, peeled, seeded, and chopped in 1-inch pieces
1/2 cup fresh corn kernels
1 tsp achiote
1/2 tsp salt substitute

Directions:

Heat a dutch oven until a drop of water quickly sizzles away. Add canola oil and coat skillet bottom. Add the onion, garlic and tomatoes, and satue until onion is limp. Add beans, water, basil, oregano, and white pepper. Simmer for 20 minutes. Add red bell pepper, squash, corn, achiote, and salt substitute and simmer for 10 more minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	189.76 Kcal (794 kJ)
Calories from fat	66.11 Kcal
		% Daily Value*
Total Fat	7.35g	11%
Sodium	167mg	7%
Potassium	633.36mg	13%
Total Carbs	27.21g	9%
Sugars	1.52g	6%
Dietary Fiber	6.91g	28%
Protein	5.55g	11%
Vitamin C	25.8mg	43%
Vitamin A	0.3mg	10%
Iron	7mg	39%
Calcium	68.2mg	7%

Amount Per 100 g
Calories	80.64 Kcal (338 kJ)
Calories from fat	28.1 Kcal
		% Daily Value*
Total Fat	3.12g	11%
Sodium	70.97mg	7%
Potassium	269.15mg	13%
Total Carbs	11.56g	9%
Sugars	0.65g	6%
Dietary Fiber	2.94g	28%
Protein	2.36g	11%
Vitamin C	11mg	43%
Vitamin A	0.1mg	10%
Iron	3mg	39%
Calcium	29mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.6

Points
5

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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