Directions:
- Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
- Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
- Place second can of beans and broth in blender and puree until smooth; add to stockpot.
- Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 605.76 Kcal (2536 kJ) | ||
| Calories from fat | 23.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.57g | 4% | |
|---|---|---|---|
| Sodium | 241.01mg | 10% | |
| Potassium | 2575.96mg | 55% | |
| Total Carbs | 111.64g | 37% | |
| Sugars | 5.96g | 24% | |
| Dietary Fiber | 27.34g | 109% | |
| Protein | 37.75g | 76% | |
| Vitamin C | 8.4mg | 14% | |
| Iron | 8.9mg | 50% | |
| Calcium | 228.8mg | 23% | |
| Amount Per 100 g | |||
| Calories | 201.26 Kcal (843 kJ) | ||
| Calories from fat | 7.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.85g | 4% | |
|---|---|---|---|
| Sodium | 80.07mg | 10% | |
| Potassium | 855.86mg | 55% | |
| Total Carbs | 37.09g | 37% | |
| Sugars | 1.98g | 24% | |
| Dietary Fiber | 9.08g | 109% | |
| Protein | 12.54g | 76% | |
| Vitamin C | 2.8mg | 14% | |
| Iron | 3mg | 50% | |
| Calcium | 76mg | 23% | |
* 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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