Healthy Recipe
Multi-Bean Soup
10(1-cup) servings
2 cups diced onions
2 tablespoons vegetable or canola oil
1 tablespoon chili powder
1can (28 ounces) peeled and diced tomatoes with juice
1 can (16 ounces) black beans,drained
I can (16 ounces) pinto beans,drained
1 can (16 ounces) kidney beans, drained
1 can (7 ounces) chopped green chilies
1 quart reduced-sodium chicken broth
¼ cup chopped cilantro or parsley
1. In a large (about 5-quart) heavy pan on medium heat, cook onions in oil for 4 to 5 minutes, or until tender. (If onions become too dry, add a tablespoon of water.) Add chili powder and cook 1 minute.
2. Stir in the tomatoes with juice, beans, chilies and broth. Bring to a boil, reduce the heat and simmer 30 minutes, stirring occasionally 3. Stir in the cilantro or parsley and serve.
Data per serving:
Calories............186
Protein ...........10.1g
Fat . . . . . . . . . . . . . 4.1.g
Carbohydrates. .. . . 27.9g
Sodium. . .. .. .. . . 778mg
Saturated fat .. . . . .46g
Monounsaturated fat. . 1.85g
Polyunsaturated fat.. . 1 .21g
Cholesterol ..........0mg
