VEGAN: White Bean & Corn Soup

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* Exported from MasterCook II *

 

White Bean and Corn Soup

 

Recipe By : Prevention's Cooking for Good Health

Serving Size : 6 Preparation Time :0:15

Categories : Beans Lowfat

Soups

 

Amount Measure Ingredient -- Preparation Method

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1 cup dried navy beans -- soaked overnight

1 cup chopped onion

1 teaspoon oil

2 cloves garlic -- minced

6 cups vegetable stock

1/2 cup minced carrot

1 bay leaf

1 cup corn

1/2 cup peeled, seeded & diced tomato

2 tablespoons chopped fresh basil or parsley

1/4 teaspoon ground black pepper

 

1. Drain the beans and set aside.

 

2. In a 3-quart saucepan over low heat, saute the onions in the oil,

stirring often until golden, about 10 minutes. Add the garlic; saute

for 1 minute.

 

3. Add the stock, carrots, bay leaf, and beans. Bring to a boil.

Reduce the heat and simmer for 2 to 2 1/2 hours, or until the beans

are tender.

 

4. Add the corn and tomatoes. Cook for 15 minutes.

 

5. Season with the basil or parsley or pepper. Discard the bay leaf.

 

Per serv: 203 cal, 3 g fat (13% of cal), 0 mg chol, 94 mg sod

 

 

 

NOTE: You can also substitute canned tomatoes or frozen corn for

fresh. To substitute canned cooked navy beans for the dried, use 3

cups rinsed and drained canned beans. Because these beans are already

cooked, you should add them to the soup in step 4 along with the corn.

 

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NOTES : A serving of this hearty, delicious soup has only 203

calories. And it's brimming with fiber; There's a hefty 5.4 grams in

every bowlful - as much as in two bran muffins. That makes it an

excellent choice for promoting good digestive health.