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Add a photoServings: 8
Ingredients
- 2 c. Onions, minced
- 1/2 tsp Dry chopped garlic
- 1 c. Carrots, minced
- 1 can Corn
- 4 c. Frzn corn
- 4 med Potatoes, diced
- 1 c. Black beans, cooked, * see note
- 1/4 tsp Cinnamon
- 1 c. Celery, minced
- 4 c. Vegetable stock
Directions
- 1. Instead of a saute/fry with oil, use some vegetable stock or possibly water in your pot.
- 2. Add in onions, garlic, carrots, & celery.
- 3. Cook till onions are soft, adding more liquid if necessary.
- 4. Add in frzn corn, potatoes, stock, & cinnamon.
- 5. Cook about 15 min.
- 6. In the meantime, puree canned corn using hand blender.
- 7. When potatoes are done (soft), add in beans & pureed corn.
- 8. Cook for a few min.
- 9. Check seasonings & serve.
- Serving Ideas : good with rye dumplings
- NOTES : 1/2 c dry beans = 1 c cooked; also, drain the beans kidney beans may be substituted, (etc.) If making rye dumplings, try cooking them on top of the soup.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 388g | |
| Recipe makes 8 servings | |
| Calories 263 | |
| Calories from Fat 12 | 5% |
| Total Fat 1.38g | 2% |
| Saturated Fat 0.28g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 609mg | 25% |
| Potassium 1019mg | 29% |
| Total Carbs 56.84g | 15% |
| Dietary Fiber 8.8g | 29% |
| Sugars 7.38g | 5% |
| Protein 10.51g | 17% |
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