Easy Black Bean and Corn Soup

 
 
 

Flavor-boosting tip: Serve it with hot pepper sauce and stir in chopped fresh cilantro and thinly sliced scallions at the table.

Ingredients

  • 3 cans (15 oz. each) black beans (reduced salt, if possible)
  • 1 cup chunky salsa
  • 1 cup water
  • 1/2 tsp. ground cumin, or more to taste
  • 1 can (14 oz.) corn kernels, with their liquid
  • 1 cup nonfat Greek yogurt or sour cream
  • for serving (optional)

Directions

Prep and cook: 10 minutes; Yield: 6 servings

  1. In a medium stockpot over medium heat, combine the beans, salsa, water and cumin and bring to a boil. While heating, use a hand-held immersion blender to puree about half the mixture, so it is still chunky.
  2. Add the corn and its liquid and continue to heat for about five minutes, stirring occasionally. (For a smoother soup, add the corn before pureeing the soup.)
  3. Serve the soup with a dollop of Greek yogurt or sour cream, if desired. Alternatively, you can refrigerate the soup for up to three days or freeze it for up to three months.

Note: The canned beans and salsa make this dish higher in sodium than most Scramble meals. Occasionally eating meals that are high in sodium isn't a problem for most people, but if you are concerned, you can either use low-sodium canned products instead, or to counteract the sodium, drink lots of water with lemon and/or eat bananas, as potassium balances out sodium in our systems.

From SOS! The Six O'Clock Scramble to the Rescue by Aviva Goldfarb.Reprinted by permission of St. Martin's Griffin.

Nutrition: Calories 280; total fat 2.5g; saturated fat 0g; cholesterol 5mg; sodium 1170mg; total carbohydrate 50g; dietary fiber 12g; sugar 8g; protein 13g.

 
 







 
 
 
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