Quick Black Bean and Corn Soup

Gluten Free
Health score
48%
Quick Black Bean and Corn Soup
27 min.
4
370kcal

Suggestions


Looking for a quick, nutritious, and flavorful dish to satisfy your hunger? Look no further than our Quick Black Bean and Corn Soup! This delightful recipe combines the earthy richness of organic black beans with the sweetness of corn, creating a perfect harmony of textures and flavors. Whether you're preparing a hearty lunch or a cozy dinner, this soup is versatile enough to fit any meal occasion.

In just 27 minutes, you can whip up a steaming pot of goodness that serves four, making it perfect for family gatherings or a cozy night in. With its gluten-free credentials, this soup is a fantastic option for those with dietary restrictions, ensuring that everyone at the table can enjoy a hearty serving. Each bowl is packed with approximately 370 calories, making it not only a delicious choice but also a health-conscious one.

One of the best parts of this recipe is the simplicity of the ingredients—mostly pantry staples that you probably already have on hand. The creamy touch from Greek yogurt adds a delightful contrast to the spiced flavors of the soup, while the canned tomatoes and chile paste bring a vibrant depth that's simply irresistible. So why not give this Quick Black Bean and Corn Soup a try? You'll not only impress your taste buds but also enjoy the ease and comfort of making a home-cooked meal.

Ingredients

  • 45 ounce black beans organic divided rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoon chile paste (such as sambal oelek)
  • cup corn kernels frozen
  • 0.3 cup yogurt plain 2% greek-style reduced-fat (such as Fage)
  • 1.5 cups lower-sodium chicken broth fat-free
  • 0.4 teaspoon salt 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray.
  2. Add corn to pan, and saut 4 minutes or until lightly browned, stirring occasionally.
  3. Combine 2 cans of beans and broth in a blender; process until smooth.
  4. Add bean mixture, remaining can of beans, tomatoes, chile paste, and salt to corn, stirring to combine; bring to a boil. Cover, reduce heat to medium, and simmer 15 minutes, stirring occasionally.
  5. Serve with yogurt.

Nutrition Facts

Calories370kcal
Protein24.99%
Fat4.55%
Carbs70.46%

Properties

Glycemic Index
9.5
Glycemic Load
2.1
Inflammation Score
-8
Nutrition Score
26.476956600728%

Nutrients percent of daily need

Calories:370.02kcal
18.5%
Fat:1.96g
3.02%
Saturated Fat:0.54g
3.35%
Carbohydrates:68.4g
22.8%
Net Carbohydrates:43.6g
15.85%
Sugar:7.78g
8.64%
Cholesterol:0.92mg
0.31%
Sodium:1838.93mg
79.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.26g
48.53%
Fiber:24.8g
99.2%
Folate:225.16µg
56.29%
Manganese:0.98mg
48.95%
Potassium:1568.21mg
44.81%
Phosphorus:420.32mg
42.03%
Iron:7.55mg
41.96%
Copper:0.82mg
41.07%
Vitamin B1:0.55mg
36.61%
Magnesium:140.6mg
35.15%
Vitamin B2:0.51mg
29.9%
Vitamin C:19.48mg
23.62%
Vitamin B3:3.72mg
18.62%
Vitamin B6:0.36mg
17.93%
Calcium:176.75mg
17.68%
Zinc:2.27mg
15.16%
Vitamin B5:1.11mg
11.09%
Vitamin E:1.34mg
8.91%
Selenium:5.56µg
7.94%
Vitamin A:267.93IU
5.36%
Vitamin K:5.53µg
5.26%
Vitamin B12:0.09µg
1.43%
Source:My Recipes