Healthy Chilean Bean Soup
|Frozen lima beans||1 1⁄2 Pound|
|Squash||2 Cup (32 tbs), chopped|
|Frozen corn||2 Cup (32 tbs)|
|Onion||1 Medium, chopped finely|
|Garlic||2 Clove (10 gm)|
|Tomatoes||2 Medium, very ripe|
|Olive oil||1 Tablespoon|
|Fresh basil leaves||8 , chopped|
|Chicken style seasoning||2 Tablespoon|
1. Boil the squash and beans in a large saucepan, until they turn soft. Add corns to this, when the squash and beans are almost ready.
2. Heat olive oil in a small skillet. Pour the chopped onions and garlics into the skillet to stir fry. Add chopped basil, paprika to the onions and stir fry until the onions turn soft.
3. The best way to use tomatoes in this recipe is by peeling and de-seeding. Put the tomatoes into the boiling vegetables to boil for another couple of minutes.
4. Transfer the onion mix from the small skillet to the large saucepan and mix well. Add salt to taste. Finally add the chicken style seasoning into the soup and mix thoroughly. Boil the soup till all vegetables turn nice and soft.
Calories 263 Calories from Fat 42
% Daily Value*
Total Fat 5 g7.4%
Saturated Fat 0.75 g3.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 745.4 mg31.1%
Total Carbohydrates 46 g15.3%
Dietary Fiber 9.6 g38.4%
Sugars 7.6 g
Protein 12 g23.2%
Vitamin A 43.9% Vitamin C 75.8%
Calcium 7.1% Iron 26.7%
*Based on a 2000 Calorie diet