Directions:
- Mash one of the cans of beans with the juice with a potato masher. Drain and rinse the other two cans of beans and set these whole beans aside.
- Add salsa, garlic powder, chili powder, salt, and cumin to the one can of beans that were mashed, then set aside.
- In a pot bring the broth, water, and onion to a boil.
- Simmer until the onions are clear. Then add the corn and all of the beans to the pot (both the mashed and the ones not mashed).
- Stir well and then simmer at a low heat for about a half hour.
- Can serve topped with sour cream and diced green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 167.37 Kcal (701 kJ) | ||
| Calories from fat | 40.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.45g | 7% | |
|---|---|---|---|
| Cholesterol | 25.63mg | 9% | |
| Sodium | 563.82mg | 23% | |
| Potassium | 459.94mg | 10% | |
| Total Carbs | 14.67g | 5% | |
| Sugars | 2.61g | 10% | |
| Dietary Fiber | 3.7g | 15% | |
| Protein | 17.23g | 34% | |
| Vitamin C | 1.9mg | 3% | |
| Iron | 1.7mg | 9% | |
| Calcium | 53.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 91.19 Kcal (382 kJ) | ||
| Calories from fat | 21.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.42g | 7% | |
|---|---|---|---|
| Cholesterol | 13.96mg | 9% | |
| Sodium | 307.19mg | 23% | |
| Potassium | 250.59mg | 10% | |
| Total Carbs | 7.99g | 5% | |
| Sugars | 1.42g | 10% | |
| Dietary Fiber | 2.02g | 15% | |
| Protein | 9.39g | 34% | |
| Vitamin C | 1mg | 3% | |
| Iron | 0.9mg | 9% | |
| Calcium | 28.9mg | 5% | |
* 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.
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