Contest-Winning Three-Bean Soup

Name: Contest-Winning Three-Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 8 servings.
Cuisine: North America, Mexican
Ingredients: 1 large onion, chopped; 1 medium green pepper, chopped; 2 teaspoons olive oil; 4 garlic cloves, minced; 1 can (16 ounces) kidney beans, rinsed and drained; 1 can (16 ounces) fat-free refried beans; 1 can (15 ounces) black beans, rinsed and drained; 1 can (14-1/2 ounces) reduced-sodium chicken broth; 1 can (14-1/2 ounces) stewed tomatoes, cut up; 3/4 cup salsa; 2 teaspoons chili powder; 1/2 teaspoon pepper; 1/4 teaspoon ground cumin

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 8 servings.

This chili-like soup is delicious and very low in fat. Salsa, cumin and chili powder gave it plenty of flavor while several canned items make it fast to throw together on busy nights. —Joni Voit Champlin, Minnesota

Ingredients

1 large onion, chopped
1 medium green pepper, chopped
2 teaspoons olive oil
4 garlic cloves, minced
1 can (16 ounces) kidney beans, rinsed and drained
1 can (16 ounces) fat-free refried beans
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) reduced-sodium chicken broth
1 can (14-1/2 ounces) stewed tomatoes, cut up
3/4 cup salsa
2 teaspoons chili powder
1/2 teaspoon pepper
1/4 teaspoon ground cumin

Directions

1. In a large saucepan, saute onion and green pepper in oil until tender. Add garlic; cook 1 minute longer. Add the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 10 minutes.

Nutrition Facts

1 cup: 201 calories, 1g fat (0 saturated fat), 0 cholesterol, 755mg sodium, 36g carbohydrate (6g sugars, 10g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 lean meat.

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