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Quick Corn and Black Bean Soup

Quick Corn and Black Bean Soup

1

box (10 oz) frozen corn & butter sauce

1

can (14 1/2 oz) Muir Glen™ diced tomatoes, undrained

1

can (15 oz) Progresso™ black beans, drained, rinsed

1

can (14 oz) reduced-sodium chicken broth

1/4

cup chopped green bell pepper

2

tablespoons chopped fresh cilantro, if desired

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  • 1

    Place corn and sauce pouch on microwavable plate. Cut small slit in center of pouch. Microwave on High about 2 minutes or until sauce is partially thawed. Remove corn and sauce from pouch to 2-quart saucepan.

  • 2

    Add remaining ingredients except cilantro. Cook over medium-high heat 5 to 7 minutes or until hot. Sprinkle individual servings with cilantro.

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
25
% Daily Value
Total Fat
2 1/2g
4%
Saturated Fat
1/2g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
570mg
24%
Potassium
660mg
19%
Total Carbohydrate
35g
12%
Dietary Fiber
11g
46%
Sugars
6g
Protein
10g
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
30%
30%
Exchanges:

1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Rev up your nutrients in a fast way. This quick and yummy soup is a good source of vitamin C and calcium and an excellent source of iron and fiber!

Quick and Easy Plant-Based Mexican Black Bean Corn Soup (Vegan)

I hope you all had a wonderful holiday and happy new year! I cannot believe it’s 2014 now and it’s a new year here at Low Fat Vegan Chef. When the weather is cold and chilly I often like to make quick one pot meals as it’s not only warm and satisfying and makes for fewer dishes for me when all I really want to do is crawl under a blanket. This vegan black bean and corn soup recipe is SIMILAR to the one on my Comfort Soups To Keep You Warm ebook, but it is simpler and thus faster to make. Even if you have NEVER made soup before or feel like you are a novice in the kitchen (or even a terrible cook) I promise you can make this recipe.

I find it imperative to have simple hearty recipes like this on hand when I am low on ingredients or simply pressed for time and can’t make something more complicated from scratch.

Have you ever bought a store bought boxed or canned soup? Maybe now you choose those “organic” and “healthy” looking ones. Now have you ever tried them? I have to say unfortunately I have! While they may LOOK GOOD on the package, what’s inside is often so thin, watery, bland and boring it’s impossible to enjoy. In fact I usually end up tossing half of it because it’s so unappetizing.

My soup recipes are different! They have spices! Depth of flavor! Are heartier! And are actually something you’d want to make again and again. So that’s why I want to share this recipe with you, that even if you don’t have a lot of time, or money or know how to cook from scratch you CAN make something quickly that is infinitely better than what you’ll find at the store and it won’t cost you much to do so.


Quick and Easy Vegan Black Bean Soup.

When you have a really busy week, it’s so easy to forget to plan ahead so that you can enjoy healthy and delicious meals. We’ve all had those weeks where we are reaching for the phone once again to dial the local pizza place.

This easy vegan black bean soup is one of our favorite healthy recipes. It’s naturally gluten free and vegan, and it’s delicious for lunch or dinner. We like to top it with fresh guacamole or tortilla chips.

This vegan black bean soup is very quick to make, and if you need to take a few more shortcuts, you can use frozen corn kernels, and frozen chopped onions as well. I prefer to use the Eden brand of canned beans, as they are BPA free, and we try to avoid BPA whenever we can.

This is the best black bean soup recipe – it only takes about five minutes to throw all the ingredients into the soup pot, and then about ten minutes to simmer. You can get home from work, put this soup on the stove, and by the time you’re done getting settled in, you’ll have dinner ready to eat!

Enjoy this bean soup with cornbread, a green salad, or just some chips on the side.


Slow Cooker Directions: In the slow cooker, combine 1 cup of water with 2 cans (3 cups) of the beans, the salsa and cumin, and cook for 6 – 8 hours on low or 3 – 4 hours on high.

Fifteen to 30 minutes before serving, puree the soup using an immersion/hand blender or standing blender (affiliate link) , then return the soup to the slow cooker (if necessary), and stir in the remaining can of beans and the corn.

(You can refrigerate the soup for up to 3 days, or freeze it for up to 3 months.)

If you’ve made this Gluten-Free Corn and Black Bean Soup, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.


Recipe Summary

  • 2 tablespoons cooking oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 ribs celery, diced
  • 1 red bell pepper, diced
  • 1 1/2 teaspoons salt
  • 3 cups water
  • 3 cups canned low-sodium chicken broth or homemade stock
  • 2 cups drained and rinsed canned black beans (one 19-ounce can)
  • 1 jalapeÑo pepper, seeds and ribs removed, minced
  • 1/2 pound sliced deli corned beef, cut crosswise into thin strips
  • 1 1/2 tablespoons red- or white-wine vinegar
  • 1/4 cup chopped fresh parsley

In a large pot, heat the oil over moderate heat. Add the onion, carrots, celery, bell pepper, and 1/2 teaspoon of the salt and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.

Add the water, broth, and the remaining teaspoon of salt to the pot. Bring to a boil. Reduce the heat and simmer until the vegetables are tender, about 10 minutes. Stir the beans and jalapeño into the soup and simmer for 5 minutes more.

Remove the pot from the heat and stir in the corned beef, vinegar, and parsley.