Spicy Black-and-Red Bean Soup

To use a slow cooker, combine everything in the pot, and cook on HIGH for the first hour; then turn the temperature down to LOW, and cook 7 more hours.

Yield: 10 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 1 1/2  cups  chopped onion
• 1 1/4  cups  sliced carrot
• 2  garlic cloves, minced
• 3  cups  fat-free, less-sodium chicken broth
• 2  teaspoons  sugar
• 1  (16-ounce) package frozen shoepeg white corn
• 1  (15-ounce) can red beans or kidney beans, drained
• 1  (15-ounce) can black beans, drained
• 1  (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
• 1  (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 1  (4.5-ounce) can chopped green chiles

Preparation

Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add onion, carrot, and garlic; sauté 5 minutes. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 hours.

Nutritional Information

Calories:

152 (5% from fat)

Fat:

0.8g (sat 0.1g,mono 0.1g,poly 0.3g)

Protein:

7.8g

Carbohydrate:

30.8g

Fiber:

4.2g

Cholesterol:

0.0mg

Iron:

1.9mg

Sodium:

374mg

Calcium:

52mg