Saturday, March 20, 2010

Hearty Black Bean, Corn, and Chicken Soup

I know the first day of spring a hearty soup recipe may not go together, but I have been suffering with a cold going on two weeks now and I still need some comfort foods. I have been craving protein and spices since I haven't felt well, so I took both of those cravings and combined them in a soup thickened with black beans to make it rich yet light and healthy (sort of like my broccoli and cheese soup). This soup can of course be made vegetarian by using vegetable broth and removing the chicken or replacing the chicken with a protein source of your choice.

Hearty Black Bean, Corn, and Chicken Soup
Printable Recipe

1/2 medium onion, chopped
4 cloves garlic, minced
1 green chili, chopped (optional)
1 15.5-oz can black beans, drained and rinsed
3 cups low-sodium chicken broth
2 tsp ground cumin
2 tsp chili powder
1 tsp ground coriander
1 chicken breast, cooked and finely cubed or shredded
1/2 cup frozen corn kernels
non-stick cooking spray
salt and pepper, to taste

1. Heat a large saucepan over medium heat. Spray with cooking spray and add the onion and garlic. Saute until tender.
2. Add the beans and 2/3 of the broth, the cumin, chili powder, coriander, and some salt and pepper to the onion mixture and allow it to simmer 10 minutes.
3. Remove most of the bean mixer to a blender (except for about 1/2 cup of beans) and blend until smooth.
4. Add the pureed beans to the saucepan with the whole beans along with the remaining broth, the chicken and the corn. Simmer the soup for 10 more minutes over medium heat until the corn is thawed and the flavors are combined.

  • Servings per recipe: 2
  • Per serving:
  • Calories: 389
  • Fat: 5.8 g
  • Saturated fat: 1.4 g
  • Cholesterol: 96 mg
  • Sodium: 223 mg
  • Carbohydrates: 36.5 g
  • Fiber: 7.6 g
  • Sugar: 3.6 g
  • Protein: 47.6 g

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