Convertible Mexican Black Bean and Veggie Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 TSP extra virgin olive oil5 cloves garlic, smashed and minced1/2 an onion, your color preference, roughly chopped1/2 a bell pepper, red, yellow, or orange1 large tomato, roughly chopped1/2 tube Gimme Lean Sausage style or your favorite lean meat, e.g. ground turkey1/4 C roughly chopped cilantro1/4 C chopped jalapeño or other peppers, such as Anaheim, pickled or fresh1 can black beans, rinsed1/4 C fresh or frozen corn1 can nacho cheese condensed soup OR half a block of fat free cream cheese and 3/4 C low fat shredded cheese8 OZ skim milk or chicken stock1 TSP cuminred pepper flakes to tastesalt to tasteGarnish (optional):1/4 C plain fat free yogurt1/4 C chopped green onions
Drizzle a little olive oil in the bottom of a hot saucepan. Add garlic, onions, and bell pepper; sauté until onions are translucent.
Turn the burner down to about medium and throw in the chopped tomato, Gimme Lean, cilantro, peppers, beans, and corn. Stir everything together while mashing the Gimme Lean into small pieces.
Finally, add the cheese soup, and milk or stock. (I like low fat cheese and fat free cream cheese instead due to the sodium and other naughty stuff in the soup, but the soup is faster and easier to have on hand.) Bring everything to a low simmer and throw in some cumin, red pepper flakes or powder, salt--whatever seasonings you like. Continue to simmer for five or ten minutes--just until the flavors are mingled and the beans are as soft as you like them.
Serve hot, and, if you like, with a little fat free yogurt or sour cream and chopped green onions on top.
Save your left-overs for lunch the next day, because this is great--and much more filling--served over a few cups of salad veggies such as shredded lettuce, fresh tomatoes, cucumber, zucchini, summer squash, onions . . . don't get me started. ;) You can also mix half a serving with tuna and serve it as a tuna salad, again with lettuce and tomato.
Makes four servings, each about 1.5 cups.
About 280 calories, 8 grams of fat, and 17 net carbs--plus more than 20 grams of protein. Probably not for those watching sodium intake as is, but you could easily substitute low-sodium beans and soup for the full-salt versions.
Number of Servings: 4
Recipe submitted by SparkPeople user GREENLIGHTS.
Turn the burner down to about medium and throw in the chopped tomato, Gimme Lean, cilantro, peppers, beans, and corn. Stir everything together while mashing the Gimme Lean into small pieces.
Finally, add the cheese soup, and milk or stock. (I like low fat cheese and fat free cream cheese instead due to the sodium and other naughty stuff in the soup, but the soup is faster and easier to have on hand.) Bring everything to a low simmer and throw in some cumin, red pepper flakes or powder, salt--whatever seasonings you like. Continue to simmer for five or ten minutes--just until the flavors are mingled and the beans are as soft as you like them.
Serve hot, and, if you like, with a little fat free yogurt or sour cream and chopped green onions on top.
Save your left-overs for lunch the next day, because this is great--and much more filling--served over a few cups of salad veggies such as shredded lettuce, fresh tomatoes, cucumber, zucchini, summer squash, onions . . . don't get me started. ;) You can also mix half a serving with tuna and serve it as a tuna salad, again with lettuce and tomato.
Makes four servings, each about 1.5 cups.
About 280 calories, 8 grams of fat, and 17 net carbs--plus more than 20 grams of protein. Probably not for those watching sodium intake as is, but you could easily substitute low-sodium beans and soup for the full-salt versions.
Number of Servings: 4
Recipe submitted by SparkPeople user GREENLIGHTS.
Nutritional Info Amount Per Serving
- Calories: 283.0
- Total Fat: 7.4 g
- Cholesterol: 16.3 mg
- Sodium: 1,512.3 mg
- Total Carbs: 37.4 g
- Dietary Fiber: 9.6 g
- Protein: 20.4 g
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