Ingredients:
- (all canned and fresh ingredients are interchangeable)
- 2 tomatoes chopped finely.
- spice - 2 tsp red pepper flakes , or 3 tbsp chopped jalepenos
Directions:
- In a large pot, heat olive oil, then add onions and garlic. saute for around 3-5 minutes or until onions become slightly transparent. add water and stir till boiling. add all the beans to the pot and stir until incorporated with the onion mixture. add 2 of the 3 tbsp of cumin, along with the cilantro, parsley, black pepper, salt, oregano, and choice of spice. let cook on med low heat for 5 minutes, then add chopped tomatoes, corn, and peppers. stir until incorporated, then add lime juice, remaining cumin, and taste test - adding spices according to personal preference. add butter, and stir until melted. place on a lower heat and let simmer for half an hour. taste and adjust. serve and enjoy!
- Good toppings or accompaniments include - cheese (cheddar, mozzarella, etc..) crushed up croutons, or southwestern bread (toasted is good) grilled cheese, pita, or tortilla.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 614.19 Kcal (2571 kJ) | ||
| Calories from fat | 152.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.9g | 26% | |
|---|---|---|---|
| Cholesterol | 22.1mg | 7% | |
| Sodium | 880.62mg | 37% | |
| Potassium | 2104.72mg | 45% | |
| Total Carbs | 89.52g | 30% | |
| Sugars | 10.2g | 41% | |
| Dietary Fiber | 21.65g | 87% | |
| Protein | 29.48g | 59% | |
| Vitamin C | 55.2mg | 92% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 8.7mg | 49% | |
| Calcium | 229.9mg | 23% | |
| Amount Per 100 g | |||
| Calories | 178.7 Kcal (748 kJ) | ||
| Calories from fat | 44.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.92g | 26% | |
|---|---|---|---|
| Cholesterol | 6.43mg | 7% | |
| Sodium | 256.23mg | 37% | |
| Potassium | 612.39mg | 45% | |
| Total Carbs | 26.05g | 30% | |
| Sugars | 2.97g | 41% | |
| Dietary Fiber | 6.3g | 87% | |
| Protein | 8.58g | 59% | |
| Vitamin C | 16.1mg | 92% | |
| Iron | 2.5mg | 49% | |
| Calcium | 66.9mg | 23% | |
* 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.
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