Kidney Bean and Vegetable Soup

Portion Size: 1 cup

Ingredients: Yields: 8 servings

Ingredients Notes: 
1 tablespoon olive oil
1 yellow onionWashed, peeled and chopped
2 garlic clovesWashed, peeled and minced. 
3 carrotsWashed, peeled and chopped
2 teaspoons chili powder
4 cups low-sodium low-fat chicken broth
2 (15 ounce) cans low-sodium kidney beansRinsed and drained
1 cup frozen whole kernel corn
1/4 teaspoon fresh ground black pepper
1 (14 1/2 ounce) can low-sodium stewed tomatoes
saltTo taste

Directions:

Steps:Directions: Critical Control Point /Quality Assurance
1Heat a large pot over medium heat, and warm olive oil.
2Add chopped yellow onion, minced garlic, and chopped carrots; then cook, stirring as necessary, until tender (about 5 minutes).
3Add chili powder and ground cumin; and cook, stirring constantly, for 60 seconds.
4Add chicken broth, 1 can of kidney beans, frozen whole kernel corn, and freshly ground black pepper; and bring to a boil.
5While soup is heating, place stewed tomatoes and second can of kidney beans in a blender or food processor and puree until smooth; then add to soup.
6Add salt to taste.
7Reduce heat, cover, and simmer for about 15 minutes.Cook until internal temperature reaches 135°F.
To make this recipe gluten free: Use GF broth. Always check all ingredients to be sure they are gluten free.
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Jacqueline Larson M.S., R.D.N. and Associates