Summer Corn and White Bean Soup

Gluten Free
Dairy Free
Health score
15%
Summer Corn and White Bean Soup
45 min.
6
291kcal

Suggestions

Ingredients

  • ounce chiles green undrained chopped canned
  • 30 ounce navy beans rinsed drained canned
  • tablespoon canola oil 
  • ounces ham cooked chopped
  • 28 ounce less-sodium chicken broth fat-free canned
  • cups corn kernels fresh ( 5 ears)
  • cup green onions sliced
  • 0.5 teaspoon salt 

Equipment

  • dutch oven

Directions

  1. Heat canola oil in a Dutch oven over medium heat.
  2. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.

Nutrition Facts

Calories291kcal
Protein23.37%
Fat16.81%
Carbs59.82%

Properties

Glycemic Index
5.33
Glycemic Load
0.25
Inflammation Score
-7
Nutrition Score
20.507391328397%

Flavonoids

Kaempferol
0.23mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:290.87kcal
14.54%
Fat:5.73g
8.82%
Saturated Fat:0.9g
5.66%
Carbohydrates:45.91g
15.3%
Net Carbohydrates:36.07g
13.12%
Sugar:5.52g
6.14%
Cholesterol:13.8mg
4.6%
Sodium:1770.57mg
76.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.93g
35.86%
Fiber:9.84g
39.34%
Vitamin K:40.49µg
38.56%
Folate:153.85µg
38.46%
Manganese:0.7mg
35.02%
Vitamin C:28mg
33.94%
Phosphorus:335.05mg
33.51%
Vitamin B1:0.44mg
29.01%
Magnesium:103.78mg
25.94%
Iron:4.16mg
23.11%
Potassium:790.87mg
22.6%
Selenium:15.54µg
22.2%
Copper:0.39mg
19.73%
Vitamin B3:3.74mg
18.69%
Vitamin B6:0.34mg
17.08%
Zinc:1.98mg
13.18%
Vitamin B2:0.22mg
12.75%
Vitamin B5:1.14mg
11.36%
Vitamin E:1.66mg
11.04%
Calcium:101.93mg
10.19%
Vitamin B12:0.53µg
8.85%
Vitamin A:355.32IU
7.11%
Source:My Recipes