Directions:
- Heat oil in medium saucepan over medium heat. Add garlic, onion, and peppers and saute until softened. Add the can of tomatoes with juice, the teaspoon of sugar (to cut the acidity), the corn, and the kidney beans with juice. Increase heat so that mixture can come to a slow boil. After it has done so, let boil for a few minutes and then lightly reduce heat again, adding the dried spices, salt, and pepper according to your own preference for heat. Simmer a few more minutes to let flavors mingle and then serve.
- *This soup is nice with a dollop of fat-free sour cream or plain light yogurt over the top. Low-fat cheese is a welcome addition, as well.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 593.84 Kcal (2486 kJ) | ||
| Calories from fat | 75.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.4g | 13% | |
|---|---|---|---|
| Sodium | 34.23mg | 1% | |
| Potassium | 1898.43mg | 40% | |
| Total Carbs | 103.95g | 35% | |
| Sugars | 7.43g | 30% | |
| Dietary Fiber | 20.63g | 83% | |
| Protein | 29.76g | 60% | |
| Vitamin C | 61mg | 102% | |
| Iron | 8.7mg | 48% | |
| Calcium | 110.8mg | 11% | |
| Amount Per 100 g | |||
| Calories | 195.92 Kcal (820 kJ) | ||
| Calories from fat | 24.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.77g | 13% | |
|---|---|---|---|
| Sodium | 11.29mg | 1% | |
| Potassium | 626.34mg | 40% | |
| Total Carbs | 34.3g | 35% | |
| Sugars | 2.45g | 30% | |
| Dietary Fiber | 6.81g | 83% | |
| Protein | 9.82g | 60% | |
| Vitamin C | 20.1mg | 102% | |
| Iron | 2.9mg | 48% | |
| Calcium | 36.6mg | 11% | |
* 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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