This soup is a nutritional superhero, bursting with protein and important nutrients like fiber, magnesium, and vitamin C.
Ingredients
- 1⁄4 cup uncooked quinoa or amaranth
- 2 cup frozen corn, thawed
- 14-oz can green chilies
- 1 cup non-dairy milk
- 1⁄2 cup canned black beans, rinsed and drained
- white pepper, to taste
- 1 to 2 tsp pure maple syrup
- hot sauce, to taste
How to Make It
- Cook the quinoa or amaranth in 1 cup of water for 15 to 20 minutes or until cooked and most of the water has been absorbed.
- Transfer to a blender and combine with 11⁄2 cups of the corn (reserving 1⁄2 cup of corn), green chilies, and non-dairy milk.
- Blend until smooth or to desired consistency.
- Return to saucepan and stir in reserved corn and black beans.
- Heat thoroughly, adding white pepper and maple syrup.
- Garnish with drops of hot sauce and serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 319 kcal Calories from Fat: 41.4 kcal |
|
% Daily Value*
|
| Total Fat 4.6 g 13% |
Trans Fat 0.0 g |
carbohydrates 60.1 g 46% |
Dietary Fiber 11.0 g 29% |
Sugars 9.9 g 11% |
Protein 14.5 g 29% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
