Recipe Tip  
  December 2010
Spicy Tomato and White Bean Soup  

From Cooking Light Aug 2006
(Slightly adapted)

1 (14- oz) can, low sodium, low fat..if preferred chicken or veggie broth
2 tsp chili powder
1 tsp cumin
1 (16-oz) can navy beans, drained and rinsed
1 medium poblano chile, halved and seeded
1/2 onion, cut into ½ inch thick wedges
1 pint grape tomatoes (or 2 large tomatoes)
1/4 cup chopped fresh cilantro (or 1 Tbsp-1 ½ Tbsp dried)
2 TBSP fresh lime juice, or from bottle
1 TBSP olive oil
1/2 tsp salt (optional)
Cilantro sprigs (optional)

Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat.  Combine remaining broth, poblano, and onion in a food processor; pulse until veggies are chopped.  Add onion mixture to pan.

Add tomatoes and cilantro to food processor and process until coarsely chopped.  Add tomato mixture to pan; bring to a boil.  Cover, reduce heat, simmer 5 minutes or until vegetables are tender.  Remove from heat; stir in juice, olive oil, and salt.  Garnish with cilantro sprigs, if desired.

Makes 4 (1 cup) servings. 
Cals 157
Fat 4.3g (mostly mono)…would be less if skipping the last step.
Carbs 23.1 g
Protein 8.1 g
Fiber 6.7 g
Sodium 828 mg (would be less if skipping last step and using very low sodium products throughout)

Count as 1 starch, 1 fat, 1 protein, 1 veggie for the exchange system

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