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Bean Soup with Cheddar Cornmeal Dumplings

 Bean Soup with Cheddar Cornmeal Dumplings
"I created my own, easy-to-prepare bean soup based on one we liked at a local Mexican restaurant," writes Shannon Kohn of Simpsonville, South Carolina. "I added dumplings to make it more of a complete meal."
2 ServingsPrep/Total Time: 30 min.

Ingredients

  • 1/4 cup chopped onion
  • 1/4 cup fresh baby carrots, cut into 1/4-inch slices
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 1 cup chicken broth
  • 1 cup chunky salsa
  • 1/3 cup self-rising flour
  • 2 tablespoons cornmeal
  • 1/8 teaspoon salt
  • 1/4 cup 2% milk
  • 2 tablespoons shredded cheddar cheese

Directions

  • In a large saucepan coated with cooking spray, saute onion and
  • carrots until tender. Stir in the beans, broth and salsa. Bring to a
  • boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until
  • reduced slightly.
  • For dumplings, in a small bowl, combine the flour, cornmeal and salt.
  • Stir in milk and cheese just until moistened. Drop by tablespoonfuls
  • onto simmering soup.
  • Cover and simmer for 15 minutes or until a toothpick inserted near
  • the center of a dumpling comes out clean (do not lift cover while
  • simmering). Yield: 2 servings.

2 of 2

Bean Soup with Cheddar Cornmeal Dumplings (continued)

Editor’s Note: As a substitute for 1/3 cup of self-rising flour, place 1/2 teaspoon baking powder and 1/8 teaspoon salt in a measuring cup. Add all-purpose flour to measure 1/3 cup.
Nutritional Facts: 1-1/3 cups soup with 3 dumplings (prepared with reduced-sodium broth and reduced-fat cheese) equals 383 calories, 3 g fat (1 g saturated fat), 7 mg cholesterol, 1,506 mg sodium, 69 g carbohydrate, 10 g fiber, 18 g protein.