Summer Corn and White Bean Soup

By apanda

Ingredients
  • This quick, fiber-packed soup is a terrific way to use fresh corn. Add a slight kick with a sprinkle of Monterey Jack cheese with jalapeño peppers just before serving.

  • 1 tablespoon canola oil

  • 1 cup sliced green onions

  • 3/4 cup chopped cooked ham (about 4 ounces)

  • 3 cups fresh corn kernels (about 5 ears)

  • 1/2 teaspoon salt

  • 2 (15-ounce) cans navy beans, rinsed and drained or Black Beans

  • 2 (14-ounce) cans fat-free, less-sodium chicken broth

  • 2 (4.5-ounce) cans chopped green chiles, undrained

Directions
  1. Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.


Nutritional Facts

Servings
6
Yield
6 servings (serving size: about 1 1/2 cups)
NUTRITION PER SERVING
CALORIES 278(17% from fat)
FAT 5.3g (sat 1g
mono 2.5g
poly 1.4g)
PROTEIN 17g
CHOLESTEROL 16mg
CALCIUM 150mg
SODIUM 593mg
FIBER 10.1g
IRON 4.2mg
CARBOHYDRATE 42.8g

dinner soup ham beans gluten free dairy free fiber stovetop anti inflammatory main dish

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