Warm up this winter with a bowl of black bean and corn soup that’s both hearty and healthy. Low in fat, high in fiber and full of flavor, this easy-to-make recipe takes just minutes to prepare in the morning for a delicious dinner by evening. Best of all, this dish is packed with colorful vegetables, which offer powerful antioxidants needed to protect the immune system.
Lynne’ Schatzlein, RD, a Sharp Chula Vista Medical Center dietitian, recommends pairing this low-calorie soup with a healthy sandwich or salad. To reduce sodium, use canned corn, tomatoes and black beans that contain no added salt.
Black Bean and Corn Soup
Yields 8 servings
1 15-ounce can black beans, drained and rinsed
1 14.5-ounce can Mexican stewed tomatoes, undrained
1 11-ounce can whole kernel corn, drained
4 green onions, sliced
1 small green bell pepper, sliced
4 stalks of celery, diced
3 tablespoons chili powder
1 teaspoon ground cumin
1 garlic clove, minced
Combine all ingredients in a slow cooker. Cover and cook on high for 5 to 6 hours.
Nutrition facts (per serving): 120 calories; 6 grams protein; 23 grams carbohydrates; 2 grams fat; 480 mg sodium; 7 grams fiber
Recipe provided courtesy of the Centers for Disease Control and Prevention