Pinto Bean Soup With Cornmeal Dumplings Recipe

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Ingredients:

Serving

1/3 cup chopped onion
1/4 cup fresh baby carrots , cut into 1/4-inch slices
1 garlic clove (optional)
1 (14 1/2 oz) can pinto beans, rinsed and drained
1 1/2 cups fat free chicken broth
1 cup chunky salsa , try a roasted garlic or chipotle salsa for best results
1/2-1 tsp cumin
1/3 cup whole wheat flour
1/2 tsp baking powder
2 tbsp cornmeal
1/8 tsp salt
1/4 cup fat-free buttermilk
2 tbsp reduced-fat cheddar cheese, shredded or grated
1/2 scallion, chopped

Directions:

Coat a large saucepan with cooking spray, saute onion and carrots (and garlic if using) until tender. (If the pan appears to be too dry, add a tablespoon or so of the chicken broth.) Stir in the cumin until fragrant. Add the the beans, broth and salsa. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until reduced slightly.
For dumplings, in a small bowl, combine the flour, cornmeal, baking powder and salt. Stir in buttermilk, cheese and scallions just until moistened. Drop by tablespoonfuls six dollops onto simmering soup. Cover and simmer for 15 minutes or until a toothpick inserted near the center of a dumpling comes out clean (do not lift cover while simmering).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	277.74 Kcal (1163 kJ)
Calories from fat	72.35 Kcal
		% Daily Value*
Total Fat	8.04g	12%
Cholesterol	3.96mg	1%
Sodium	1411.11mg	59%
Potassium	394.63mg	8%
Total Carbs	50.54g	17%
Sugars	7.58g	30%
Dietary Fiber	4.75g	19%
Protein	9.34g	19%
Vitamin C	4mg	7%
Vitamin A	1.3mg	45%
Iron	2.9mg	16%
Calcium	206.6mg	21%

Amount Per 100 g
Calories	62.57 Kcal (262 kJ)
Calories from fat	16.3 Kcal
		% Daily Value*
Total Fat	1.81g	12%
Cholesterol	0.89mg	1%
Sodium	317.9mg	59%
Potassium	88.91mg	8%
Total Carbs	11.39g	17%
Sugars	1.71g	30%
Dietary Fiber	1.07g	19%
Protein	2.1g	19%
Vitamin C	0.9mg	7%
Vitamin A	0.3mg	45%
Iron	0.7mg	16%
Calcium	46.5mg	21%

* 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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