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
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
- Folate 83.0
- Calcium 5.0
- Vitamin A 15.0
- Vitamin C 37.0
