Small-Batch Black Bean Soup

Author: Canadian Living

Serve this soup with a dollop of lowfat sour cream, thin avocado slices, shredded Monterey Jack cheese or chopped fresh coriander.

  • Portion size 2 servings

Ingredients

  • 1 teaspoon olive oil
  • 1 small onion chopped
  • 1 clove garlic minced
  • 2 cups tomato juice
  • 2 cups vegetable cocktail
  • 1 cup canned black beans drained and rinsed
  • 1 pinch hot pepper flakes (optional)
  • 1 cup frozen corn kernels

Method

In saucepan, heat oil over medium heat; cook onion and garlic, stirring often and adding up to 2 tbsp (25 mL) water to prevent sticking, for about 7 minutes or until softened. Add tomato juice, beans and hot pepper flakes (if using); bring to boil. Reduce heat, cover and simmer for 10 minutes. Stir in corn and heat through.

 

Nutritional facts Per serving: about

  • Sodium 860 mg
  • Protein 12 g
  • Calories 253.0
  • Total fat 3 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 50 g

%RDI

  • Iron 25.0
  • Fibre 0.0
  • Folate 83.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 15.0
  • Vitamin C 37.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Small-Batch Black Bean Soup

Login