Black and White Bean Soup
|Olive oil||1 Tablespoon|
|Chopped onions||1 Cup (16 tbs)|
|Chopped sweet peppers||1 Cup (16 tbs) (Red And Green Ones)|
|Sliced carrots||1⁄2 Cup (8 tbs)|
|Chopped garlic||1 1⁄2 Teaspoon|
|Low sodium vegetable broth||4 Cup (64 tbs)|
|Canned black beans||1 Cup (16 tbs), rinsed and drained|
|Canned cannellini beans||1 Cup (16 tbs), drained, rinsed|
|Frozen corn kernels||1 Cup (16 tbs)|
|Ground cumin||1 Teaspoon|
|Ground coriander||1 Teaspoon|
|Chopped fresh italian parsley||1 Tablespoon|
Warm the oil in a large saucepan over medium heat.
Add the onions and cook for 5 minutes, or until soft.
Add the red and green peppers, carrots, garlic, and 1/2 cup of the broth.
Cook, stirring often, for 10 minutes.
Add the black beans, cannellini beans, corn, cumin, coriander, and the remaining 3 1/2 cups broth.
Simmer for 15 to 20 minutes, or until the vegetables are tender.
Stir in the parsley.
Serving size: Complete recipe
Calories 1015 Calories from Fat 183
% Daily Value*
Total Fat 21 g31.9%
Saturated Fat 2.7 g13.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1273.9 mg53.1%
Total Carbohydrates 169 g56.3%
Dietary Fiber 40.8 g163.3%
Sugars 31.3 g
Protein 40 g80.9%
Vitamin A 315.1% Vitamin C 335.5%
Calcium 55.3% Iron 64.9%
*Based on a 2000 Calorie diet