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Black Bean Soup With Corn Muffins

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Black Bean Soup With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
608
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
1mg
0%
Sodium
669mg
28%
Total Carbohydrates
116g
39%
Dietary Fiber
19g
76%
Sugars
26g
Protein
27g
Calcium
71mg
7%

Number of servings: 4

Calories per serving: 608

Preparation time: 25 min

Total time: 50 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

2 tsp canola oil

1 12 cups chopped onion

4 garlic cloves, minced

1 12 cups chopped green bell pepper

1 cup chopped carrots

1 (14 12-oz) can diced tomatoes, no salt added

1 (6-oz) can tomato paste, no salt added

2 cups frozen, whole-kernel corn

2 (15-oz) cans low-sodium black beans, drained

1 tsp oregano

1 tsp cumin

1 tsp pepper

14 tsp salt

1 tsp onion powder

3 cups water

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large saucepan with nonstick cooking spray. Place saucepan over medium-high heat and add canola oil. When oil is hot, add onion, garlic, and bell pepper. Sauté for 2 to 3 minutes.

3. Add carrots, tomatoes, tomato paste, corn, black beans, oregano, cumin, pepper, salt, onion powder, and water. Bring to a boil. Cover. Reduce heat to simmer and cook 30 minutes.

4. Serve with corn muffins.

Makes 4 servings.

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