Carribean Black Bean, Spinach, and Corn Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 - 8 oz. cans Black Beans, rinsed and drained1 - 28 oz. can low sodium diced tomatoes1/2 - onion, chopped4 cloves garlic2 C sweet corn, frozen2 t Mrs. Dash Caribbean Citrus seasoning1 t ground coriander1 t ground cumin1/2 t ground cayenne pepper (or to taste)1 T canola oil (or other cooking oil)1 T unsalted butter2 bay leaves2 t lemon juice
Chop onion. Add oil to large sauce pan, adding onions and cook on medium, stirring often.
Chop garlic. Measure spices into cup. Open can of tomatoes. Once onions are translucent and some are starting to brown, add butter and garlic stirring often. remove from heat and add spices except bay leaves. Stir and slightly heat by putting pan on and taking off the burner for 1 minute.
Add can of tomatoes and bay leaves. Add bouillion and 2 C water. Bring to a boil. Add lemon juice, corn, and black beans. Simmer for 30 minutes or longer to let soup blend.
Just before serving add spinach and allow to wilt.
Makes 12 servings
Top with sour cream, fresh cilantro, or low-fat cheddar cheese
Number of Servings: 12
Recipe submitted by SparkPeople user WOUNDERRM.
Chop garlic. Measure spices into cup. Open can of tomatoes. Once onions are translucent and some are starting to brown, add butter and garlic stirring often. remove from heat and add spices except bay leaves. Stir and slightly heat by putting pan on and taking off the burner for 1 minute.
Add can of tomatoes and bay leaves. Add bouillion and 2 C water. Bring to a boil. Add lemon juice, corn, and black beans. Simmer for 30 minutes or longer to let soup blend.
Just before serving add spinach and allow to wilt.
Makes 12 servings
Top with sour cream, fresh cilantro, or low-fat cheddar cheese
Number of Servings: 12
Recipe submitted by SparkPeople user WOUNDERRM.
Nutritional Info Amount Per Serving
- Calories: 109.2
- Total Fat: 2.5 g
- Cholesterol: 2.6 mg
- Sodium: 48.8 mg
- Total Carbs: 19.0 g
- Dietary Fiber: 4.7 g
- Protein: 4.3 g
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