This three bean soup is power packed with protein! With black beans, white beans and red beans as well as so many other delicious ingredients, the flavor of this soup will only get better if you allow it to sit for a few hours!
There is also 8 grams of dietary fiber and only 7 grams of total fat in this delicious three bean soup.
Three Bean Soup
2 Tbsp. canola oil
1 medium onion, diced
1 medium green pepper, diced
2 garlic cloves, minced
1 Tbsp. ground cumin
1/2 -1 tsp. ground chipotle chile
4 cups vegetable broth
1 (14.5-oz.) can diced tomatoes
1 (15-oz.) can black beans, rinsed and drained
1 (15-oz.) can white beans, rinsed and drained
1 (15-oz.) can red beans, rinsed and drained
1 cup lightly packed cilantro leaves, chopped
1 Tbsp. dried oregano
Salt and freshly ground black pepper, to taste
30 baked yellow corn chips (whole grain preferably)
1 lime, cut into 6 wedges
How we make it
In large Dutch oven, heat oil over medium-high
heat. Sauté onions and green pepper, 3 minutes.
Stir in garlic and cook until vegetables are
tender-crisp, 2 minutes. Stir in cumin and chi-
potle and cook 1 minute, stirring.
Add broth, canned tomatoes with their liquid,
beans, 1/2 cup of cilantro and dried oregano.
Bring liquid to boil, reduce heat to medium,
and simmer, uncovered, 10 minutes. Let soup
cool at least 30 minutes, then reheat before
serving. Or, refrigerate cooled soup up to
To serve, reheat soup and season to taste with
salt and pepper. Crumble 5 corn chips each into
bottom of 8 bowls. Ladle soup over chips.
Garnish each bowl with remaining chopped ci-
lantro and lime wedge. Serve immediately.
Makes 8 servings.
Per serving: 230 calories, 7 g total fat (0 g
saturated fat), 32 g carbohydrate, 10 g protein,
8 g dietary fiber, 480 mg sodium.
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