Small-Batch Black Bean Soup
Serve this soup with a dollop of lowfat sour cream, thin avocado slices, shredded Monterey Jack cheese or chopped fresh coriander.
Servings: 2
Ingredients:
| Nutritional Info | |
| cal | lt;bgt;Per serving:lt;/bgt; 253 |
| pro | 12 g |
| total fat | 3 g |
| sat. fat | trace |
| carb | 50 g |
| fibre | 9 g |
| chol | 0 mg |
| sodium | 860 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 25% |
| vit A | 15% |
| vit C | 37% |
| folate | 83% |
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1 tsp (5 mL) olive oil
1 small onion, chopped
1 clove garlic, minced
2 cups (500 mL) tomato or vegetable cocktail juice
1 cup (250 mL) canned black beans, drained and rinsed
Pinch hot pepper flakes (optional)
1 cup (250 mL) frozen corn kernels
Preparation:
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.
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For more ideas on cooking with Real Cream, click here |
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