bean and corn soup

[Guest guest]

* Exported from MasterCook *

 

Bean and Corn Soup

 

Recipe By :The McDougall Quick & Easy Cookbook

Serving Size : 4 Preparation Time :0:05

Categories : tried and liked (taradt) Uncategorized

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup minced onion

1/3 cup water

2 cans nonfat refried beans -- (16 ounce)

either pinto or black

1 3/4 cups vegetable broth

2 cups frozen corn kernels

1/2 cup mild or medium salsa

1/2 teaspoon ground cumin

several twists of freshly ground black

pepper

1 dash or two of Tabasco sauce

Chopped fresh cilantro for garnish

(optional)

 

Place the onion and water in a saucepan. Cook, stirring occasionally,

until

the onion is soft, about 4 minutes. Add the beans and broth. Stir until

well

combined and soup-like. Add the corn, salsa, cumin, and pepper. Cook,

stirring occasionally, for 5 to 6 minutes, until heated through. Add the

Tabasco sauce to taste. Garnish with the cilantro, if desired.

 

>From McDougall Quick and Easy Cookbook

 

Servings: 4

Preparation Time:

5 minutes

Cooking Time:

10 minutes

 

 

 

 

Recipe Hint: We like to make this with some of the new seasoned nonfat

refried beans. Some of them are quite spicy, so you may want to cut down

on the Tabasco sauce. Serve it in a bread bowl. Take a round loaf of bread

and cut off the top. Hollow out the inside, leaving about 1/2 inch of the

bread next to the crust. Serve the hot soup in the bread bowl. This soup

is

almost always a favorite with kids.

 

 

 

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 194 Calories (kcal); 2g Total Fat; (10% calories from fat); 8g

Protein; 39g Carbohydrate; 1mg Cholesterol; 928mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0