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SOUP-ER EASY BLACK BEAN AND CORN SOUP Recipe
|Canned black beans||45 Ounce, reduced (Reduced Salt, If Possible, With Their Liquid)|
|Olive oil||2 Tablespoon|
|Chunky salsa/Any variety||1 Cup (16 tbs), o taste|
|Water||1 Cup (16 tbs)|
|Ground cumin||1⁄2 Teaspoon (Or More To Taste)|
|Canned corn kernels||14 Ounce (With Their Liquid)|
|Non fat greek yogurt/Sour cream||1 Cup (16 tbs)|
Calories 274 Calories from Fat 49
% Daily Value*
Total Fat 6 g8.6%
Saturated Fat 0.69 g3.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1120 mg46.7%
Total Carbohydrates 42 g14%
Dietary Fiber 11.5 g45.9%
Sugars 7.9 g
Protein 13 g26%
Vitamin A 5.6% Vitamin C 11.6%
Calcium 29.6% Iron 13.4%
*Based on a 2000 Calorie diet
Serve the soup with a dollop of Greek yogurt or sour cream, if desired. Alternatively, you can refrigerate the soup for up to 3 days, or freeze it for up to 3 months.
Scramble Flavor Booster: Serve it with hot pepper sauce, and stir in chopped fresh cilantro and thinly sliced scallions at the table.
Tip: The canned beans and salsa make this dish higher in sodium than most Scramble meals. Occasionally eating meals that are high in sodium isn't a problem for most people, but if you are concerned, you can either use low-sodium canned products instead, or, to counteract the sodium, drink lots of water with lemon and/or eat bananas, as potassium balances out sodium in our systems.
SERVE WITH HOMEMADE PITA CHIPS & ORANGE SLICES
To make homemade pita chips, preheat the oven to 350 degrees. Cut 2 - 3 pita pockets in half, separating the tops from the bottoms, and cut each top and bottom into about 6 triangular wedges (like a pizza). In a medium bowl, toss the pita with 2 Tbsp. olive oil and ½ tsp. kosher salt (optional). Lay the pita wedges on a large baking sheet and bake them for 10 - 12 minutes until they start to brown.
Cut 3 - 6 oranges into wedges for serving.
Nutritional Information per serving (% based upon daily values)
Calories: 280; Total Fat: 3g, 4%; Saturated Fat: 0g, 0%; Cholesterol: 5mg, 2%; Sodium: 1,170mg, 49%; Total Carbohydrate: 50g, 17%; Dietary Fiber: 12g, 48%; Sugar: 8g; Protein: 13g
Nutritional Information per serving with sidedish (% based upon daily values) (1/6 of pita chips & 1 orange)
Calories: 381; Total Fat: 5g, 8%; Saturated Fat: 0g, 0%; Cholesterol: 5mg, 2%; Sodium: 1,275mg, 53%; Total Carbohydrate: 69g, 24%; Dietary Fiber: 14g, 54%; Sugar: 14g; Protein: 16g
This recipe was excepted from the book SOS! The Six O'Clock Scramble to the Rescue: Earth-Friendly, Kid-Pleasing Dinners for Busy Families. To see where you can purchase the book, visit www.thescramble.com or www.amazon.com.