Black Bean and Corn Soup
To add flavor and spice to any of your dishes, add chili powder, jalapeño peppers, chipotle peppers, cayenne pepper, red pepper, or serrano peppers.
INGREDIENTS | SERVES 6
4 cups black beans
1 teaspoon olive oil
1 clove garlic, minced
½ teaspoon all-purpose seasoning
2 cups frozen corn
2 cups tomatoes, diced
2 cups crushed tomatoes
½ cup green onions, sliced
2 tablespoons chili powder
1 teaspoon ground cumin
½ cup bell peppers, diced
1 cup Chicken Stock (Chapter 3)
1 cup water
Combine all ingredients in a large saucepan.
Cook on medium heat for 15 minutes.
Simmer for another 10 minutes, then serve.
PER SERVING Calories: 267 | Fat: 3g | Sodium: 292mg | Carbohydrates: 50g | Fiber: 15g | Protein: 15g
Black beans help lower cholesterol and are high in fiber, which helps slow rising blood sugar levels. Black beans are rich in antioxidants and other cancer-fighting nutrients including folate. They are also a particularly wise choice for people with diabetes or hypoglycemia. They are a virtually fat-free protein as well.