Heddy's Black and Red Bean Soup Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, chopped
2 stalks celery, chopped
2 carrots, chopped
6 cloves garlic, chopped
1 tbsp ground cumin
2 tbsp chili powder , or to taste (optional)
2 tsp maple syrup (optional)
1/4 tsp ground black pepper
4 cups vegetable broth
2 (15 oz) cans black beans, drained and rinsed
2 (15.5 oz) cans canned red beans, drained and rinsed
1 (15 oz) can whole kernel corn, with liquid
1 (14.5 oz) can crushed tomatoes, with liquid

Directions:

Heat oil in a large pot over medium-high heat. Add the onion, celery, carrots and garlic; cook and stir for a few minutes to release the flavors. Season with maple syrup, cumin, chili powder, and black pepper. Pour in the vegetable broth, black beans, 1 can of red beans, and corn. Bring to a boil.
Meanwhile, combine the remaining can of red beans and crushed tomatoes in the container of a large food processor or blender. Process until smooth. Pour into the soup pot, and stir to blend. Reduce heat to medium, and simmer for 15 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	167.3 Kcal (700 kJ)
Calories from fat	43.71 Kcal
		% Daily Value*
Total Fat	4.86g	7%
Cholesterol	1.23mg	0%
Sodium	707.59mg	29%
Potassium	517.81mg	11%
Total Carbs	27.4g	9%
Sugars	5.96g	24%
Dietary Fiber	5.07g	20%
Protein	5.8g	12%
Vitamin C	6.4mg	11%
Vitamin A	0.2mg	6%
Iron	2.6mg	15%
Calcium	66mg	7%

Amount Per 100 g
Calories	82.52 Kcal (345 kJ)
Calories from fat	21.56 Kcal
		% Daily Value*
Total Fat	2.4g	7%
Cholesterol	0.61mg	0%
Sodium	349mg	29%
Potassium	255.39mg	11%
Total Carbs	13.52g	9%
Sugars	2.94g	24%
Dietary Fiber	2.5g	20%
Protein	2.86g	12%
Vitamin C	3.2mg	11%
Vitamin A	0.1mg	6%
Iron	1.3mg	15%
Calcium	32.6mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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