Bean Soup With Dumplings Recipe

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0 votes | 1215 views
Servings: 8

Ingredients

Cost per serving $0.86 view details
  • 3 c. Water
  • 1 can (15 1/2 ounce) kidney beans, rinsed and liquid removed
  • 1 can (15 ounce) black beans, rinsed and liquid removed
  • 1 can (14 1/2 ounce) Mexican-style stewed tomatoes
  • 1 can (4 ounce) minced green chilies
  • 1 pkt (10 ounce) frzn corn, thawed
  • 1 c. Minced onion
  • 1 c. Minced carrots
  • 3 x Beef bouillon cubes
  • 3 x Garlic cloves, chopped
  • 1 tsp Chili pwdr
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 1/2 c. All-purpose flour
  • 1/4 c. Yellow cornmeal
  • 1 tsp Baking pwdr
  • 1 dsh Salt and pepper
  • 1 x Egg white, beaten
  • 3 Tbsp. Lowfat milk
  • 1 Tbsp. Vegetable oil

Directions

  1. In a large saucepan over medium heat, combine the first 13 ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or possibly till vegetables are tender. For dumplings, combine flour, cornmeal, baking pwdr, salt and pepper. Combine egg white, lowfat milk and oil; stir into dry ingredients. Drop into eight mounds onto boiling soup. Reduce heat; cover and simmer for 15-20 min (don't lift the cover).

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Nutrition Facts

Amount Per Serving %DV
Serving Size 388g
Recipe makes 8 servings
Calories 335  
Calories from Fat 36 11%
Total Fat 4.09g 5%
Saturated Fat 0.78g 3%
Trans Fat 0.04g  
Cholesterol 24mg 8%
Sodium 831mg 35%
Potassium 1083mg 31%
Total Carbs 59.18g 16%
Dietary Fiber 12.3g 41%
Sugars 5.26g 4%
Protein 17.78g 28%
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