Quick Black Bean and Corn Soup Recipe

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Ingredients

Count

Nutrition

184

Calories

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Ingredients:

Serving

cooking spray
1 cup frozen corn kernels
3 (15-oz) cans organic black beans, rinsed, drained, and divided
1 1/2 cups fat-free , lower-sodium chicken broth
1 (14.5-oz) can no-salt-added diced tomatoes, undrained
1 tbsp chile paste (such as sambal oelek)
3/8 tsp salt
1/4 cup 2% reduced-fat greek-style plain yogurt (such as fage)

Directions:

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add corn to pan, and sauté 4 minutes or until lightly browned, stirring occasionally.
Combine 2 cans of beans and broth in a blender; process until smooth. Add bean mixture, remaining can of beans, tomatoes, chile paste, and salt to corn, stirring to combine; bring to a boil. Cover, reduce heat to medium, and simmer 15 minutes, stirring occasionally. Serve with yogurt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	184.38 Kcal (772 kJ)
Calories from fat	11.84 Kcal
		% Daily Value*
Total Fat	1.32g	2%
Cholesterol	1.99mg	1%
Sodium	470.32mg	20%
Potassium	640.66mg	14%
Total Carbs	26.52g	9%
Sugars	4.87g	19%
Dietary Fiber	4.53g	18%
Protein	16.89g	34%
Vitamin C	2.8mg	5%
Vitamin A	0.5mg	17%
Iron	2.9mg	16%
Calcium	115.8mg	12%

Amount Per 100 g
Calories	106.76 Kcal (447 kJ)
Calories from fat	6.85 Kcal
		% Daily Value*
Total Fat	0.76g	2%
Cholesterol	1.15mg	1%
Sodium	272.32mg	20%
Potassium	370.95mg	14%
Total Carbs	15.36g	9%
Sugars	2.82g	19%
Dietary Fiber	2.62g	18%
Protein	9.78g	34%
Vitamin C	1.6mg	5%
Vitamin A	0.3mg	17%
Iron	1.7mg	16%
Calcium	67mg	12%

* 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

< 200 kcals

Weightwatchers Points

3

Points
4

PointsPlus

Good Points

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

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