Carribean Black Bean, Spinach, and Corn Soup

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Nutritional Info
  • Servings Per Recipe: 12
  • 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

View full nutritional breakdown of Carribean Black Bean, Spinach, and Corn Soup calories by ingredient
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Introduction

This is a great, light soup. You can add chicken or more beans for more protein. Great source of potassium and low sodium. This is a great, light soup. You can add chicken or more beans for more protein. Great source of potassium and low sodium.
Number of Servings: 12

Ingredients

    2 - 8 oz. cans Black Beans, rinsed and drained
    1 - 28 oz. can low sodium diced tomatoes
    1/2 - onion, chopped
    4 cloves garlic
    2 C sweet corn, frozen
    2 t Mrs. Dash Caribbean Citrus seasoning
    1 t ground coriander
    1 t ground cumin
    1/2 t ground cayenne pepper (or to taste)
    1 T canola oil (or other cooking oil)
    1 T unsalted butter
    2 bay leaves
    2 t lemon juice


Directions

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.

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