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Spicy Black-and-Red Bean Soup

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Spicy Black-and-Red Bean Soup

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</TD></TR><TR><TD colSpan=2>From Cooking Light

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</TD></TR></TBODY></TABLE>



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.



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

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.

Yield: 10 servings (serving size: 1 cup)

<SCRIPT xmlns:fo="http://www.w3.org/1999/XSL/Format">writeNutrient();</SCRIPT>NUTRITION PER SERVING

CALORIES 152(5% from fat); FAT 0.8g(sat 0.1g,mono 0.1g,poly 0.3g); PROTEIN 7.8g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 374mg; FIBER 4.2g; IRON 1.9mg; CARBOHYDRATE 30.8g

 

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