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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 356.1
  • Total Fat: 5.3 g
  • Cholesterol: 35.7 mg
  • Sodium: 740.6 mg
  • Total Carbs: 65.0 g
  • Dietary Fiber: 18.7 g
  • Protein: 18.5 g

View full nutritional breakdown of Crockpot Southwestern Bean Soup with Cornmeal Dumplings calories by ingredient
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Crockpot Southwestern Bean Soup with Cornmeal Dumplings

Submitted by: ROCKETNUT

Introduction

The original to this recipe was printed in the February, 2009 edition of "Living the Country Life" - I just upped the veggie and whole grain content. I find that it makes a dinner all by itself. A 3 1/2 to 4 quart crockpot is recommended. Don't let the cooking time scare you, it basically sits in the crockpot and cooks itself! :) The original to this recipe was printed in the February, 2009 edition of "Living the Country Life" - I just upped the veggie and whole grain content. I find that it makes a dinner all by itself. A 3 1/2 to 4 quart crockpot is recommended. Don't let the cooking time scare you, it basically sits in the crockpot and cooks itself! :)
Number of Servings: 6

Ingredients

    1 can red kidney beans (about 15 oz), drained
    1 can black beans (about 15 oz), drained
    1.25 cups water
    1 can cubed tomatoes (28 oz), with liquid
    1 green pepper, chopped
    1 can corn 12 oz, drained
    1 large carrot, chopped or sliced
    1 large onion, chopped
    2 jalapeno peppers, chopped
    4 teaspoons bouillon granules or equivalent
    2 tsp chili powder
    2 cloves garlic, minced
    1/3 cup whole wheat flour
    1/4 cup corn meal
    1 tsp baking powder
    dash black pepper
    1 large egg ( or equivalent substitute)
    2 tbsp milk, 1% (or equivalent substitute)
    1 tbsp vegetable oil
    1 pound bag chopped, frozen collards, thawed

Directions

Combine water, beans, tomatoes with liquid, corn, carrot, onion, green pepper, jalepeno pepper, boullion, chili powder, and garlic in crockpot. Cover and cook on high for about 5 hours.

Add thawed collard greens and cover and cook another hour, until vegetables are tender.

In a bowl, miix flour, corn meal, baking powder, and pepper together. Stir in egg, milk, and oil, until mixture is combined. Drop batter onto soup in six fairly equal mounds. Continue to cook on low for about 30 minutes, until a toothpick inserted into a dumpling comes out clean. Do not lift cover while dumplings are cooking!

Serve with dollop of low fat yogurt, if desired.

Makes 6 servings.


Number of Servings: 6

Recipe submitted by SparkPeople user NHFARMER.






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Member Ratings For This Recipe

  • This was yummy! Very filling and tons of veggies. A dollop of sour cream on top really pulled it together. The cornbread batter was a little...healthy-- next time I might just use a little white flour, and make more batter. Great weeknight meal! - 9/15/09

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