Southwestern Black Bean Soup Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

1 tbsp olive oil
1 onion, chopped
3 garlic cloves, minced
4 carrots, chopped
1 red pepper, chopped
1 zucchini , quartered lengthwise and thinly sliced
1/2 cup brown rice
2 (14 1/2 oz) cans low sodium chicken broth
1 (8 oz) can no-salt-added tomato sauce
1 cup salsa
2 cups water
1 tsp cumin
1 tsp leaves oregano
1/4 tsp pepper
1 (15 oz) can black beans, rinsed and drained
1 cup frozen whole kernel corn, thawed
1/4 cup cilantro, minced

Directions:

Heat oil in a large soup pot over medium-high heat.
Add onion, garlic, and carrots and saute, stirring frequently, until onion is tender.
Stir in red pepper, and saute 1 minute.
Stir in zucchini, rice, broth, tomato sauce, salsa, water and seasonings. Cover, heat to boiling, reduce heat and simmer 30 minutes.
Stir in beans and corn. Simmer 15 minutes or until vegetables and rice are tender.
Ladle into serving bowls and sprinkle each serving with minced cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	82.85 Kcal (347 kJ)
Calories from fat	14.46 Kcal
		% Daily Value*
Total Fat	1.61g	2%
Sodium	171.76mg	7%
Potassium	273.27mg	6%
Total Carbs	15.16g	5%
Sugars	3.22g	13%
Dietary Fiber	2.63g	11%
Protein	2.52g	5%
Vitamin C	15.8mg	26%
Vitamin A	0.2mg	7%
Iron	0.5mg	3%
Calcium	29.6mg	3%

Amount Per 100 g
Calories	62.84 Kcal (263 kJ)
Calories from fat	10.97 Kcal
		% Daily Value*
Total Fat	1.22g	2%
Sodium	130.28mg	7%
Potassium	207.27mg	6%
Total Carbs	11.5g	5%
Sugars	2.45g	13%
Dietary Fiber	2g	11%
Protein	1.91g	5%
Vitamin C	12mg	26%
Vitamin A	0.2mg	7%
Iron	0.3mg	3%
Calcium	22.5mg	3%

* 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

1.3

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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