This simple soup comes together in no time. Enjoy it with a whole-wheat roll and you’ve got a light, simple meal loaded with both veggies and flavour. Or top each bowl with some chopped avocado or homemade baked tortilla chips. If you’re using store-bought salsa, look for a brand with 130 mg or less of sodium per 2-tablespoon serving.
Black Bean Salsa Soup
- 1 1/2 cups reduced-sodium vegetable broth
- 1 (15 oz) can no salt added black beans rinsed and drained
- 1/2 cup frozen corn kernels
- 1/2 cup Fresh Tomato Salsa (page 182) or lower-sodium store bought salsa
- 1 1/2 cups chopped broccoli fresh or frozen
- 1 1/2 tsp freshly squeezed lime juice divided
- 3/4 cups cheddar cheese, shredded divided
- 2 scallions thinly sliced, divided
- Dash hot sauce divided (optional
- In a large pot, combine the broth, black beans, corn, and salsa. Bring to a boil over high heat.
- Add the broccoli, and cook for 2 to 4 minutes (longer for fresh broccoli); remove the pot from the heat as soon as the broccoli is tender—it will continue to cook in the hot liquid.
- Ladle the soup into bowls. To each serving, add 1/4 teaspoon of lime juice, 3 tablespoons of shredded Cheddar, a sprinkle of scallions, and a dash of hot sauce, if desired.
SUBSTITUTION TIP: Make this soup vegan by skipping the cheese and topping the soup with chopped toasted pecans or pumpkin seeds. PER SERVING: Calories: 166; Total Fat: 6g; Saturated Fat: 3g; Cholesterol: 16mg; Sodium: 245mg; Carbohydrates: 18g; Fiber: 6g; Added Sugars: 0g; Protein: 10g; Potassium: 420mg; Vitamin K: 39mcg