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The 8 Invisible Stains
of Our Souls
by Luella May
The Best Years in Life
Healthy Recipes
Healthy Comfort Food
 |
Three-Bean Soup
- 2 Tbsp. olive oil
- 1 medium onion, diced
- 1 medium green pepper, diced
- 2 garlic cloves, minced
- 1 Tbsp. ground cumin
- 1/2 -1 tsp. ground chipotle chile
- 4 cups fat-free, reduced-sodium chicken broth
- 1 (14.5-oz.) can diced tomatoes
- 1 (15-oz.) can black beans, rinsed and drained
- 1 (15-oz.) can white beans, rinsed and drained
- 1 (15-oz.) can red beans, rinsed and drained
- 1 cup lightly packed cilantro leaves, chopped and divided
- 1 Tbsp. dried oregano
- Salt and freshly ground black pepper, to taste
- 30 baked yellow corn chips (whole grain preferably)
- 1 lime, cut into 6 wedges
In large Dutch oven, heat oil over medium-high heat. Sauté onions and green pepper, 3 minutes. Stir in garlic and cook until vegetables are tender-crisp, 2 minutes. Stir in cumin and chipotle and cook 1 minute, stirring.
Add broth, canned tomatoes with their liquid, beans, 1/2 cup of cilantro and dried oregano. Bring liquid to boil, reduce heat to medium, and simmer, uncovered, 10 minutes. Let soup cool at least 30 minutes to increase flavor, then reheat before serving. Or, refrigerate soup up to 4 days.
To serve, reheat soup and season to taste with salt and pepper. Crumble 5 corn chips each into bottom of 8 bowls. Ladle soup over chips. Garnish each bowl with remaining chopped cilantro and lime wedge. Serve immediately.
Makes 8 servings.
Per serving: 230 calories, 7
g total fat (0 g saturated fat), 32 g
carbohydrate,
10 g protein, 8 g dietary fiber, 480 mg sodium.
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