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Nutrition information
Serving: 1 cup (357 grams)
Servings per recipe: 6
Calories: 165 (12 from fat)
Cholesterol: 0 milligrams
Fat: 1 gram (0 saturated fat, 0 trans fats)
Protein: 8 grams
Sodium: 52 milligrams 
Total carbohydrate: 32 grams (4 fiber, 3 sugars)


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Hot chili soup

Getting tired of your usual cold-weather recipes? Warm up with this chili-influenced soup.

Ingredients

1/2 cup dry kidney beans
1 medium onion, diced
3 to 4 cloves of garlic, crushed
1/2 medium red bell pepper, diced
1/2 medium green bell pepper, diced
1 celery stalk, diced
1/2 cup dry, white rice 
3/4 cup frozen corn kernels
1 fresh jalapeno pepper, seeded and finely chopped
1 tablespoon fresh basil, chopped
2 plum tomatoes, chopped
3 cups water
3 cups low-sodium beef broth
2 tablespoons fresh parsley, chopped

Optional

salt and freshly ground black pepper to taste, if needed* 
low-fat cheese for grating*

Directions

  1. Cover the beans with water and soak in the refrigerator overnight. Pour beans and water into a saucepan and simmer, covered, for one hour or until beans are tender. Drain.
  2. Bring the beef broth and water to boil in a large saucepan.
  3. Add kidney beans, onion, garlic, bell peppers, celery, jalapeno pepper, basil, tomatoes and parsley. Salt and black pepper can be added to taste, if needed.* Return to a boil.
  4. Cover and simmer for 30 minutes.
  5. Add the corn kernels and rice. Simmer uncovered for 15 minutes.
  6. Serve and top with a low-fat cheese of your choice.*

*Option is not included in nutrition facts.












 

Source: Virtual Vittles; Your Health eMagazine, Feb./March 2002

First published: 02/01/2002
Last updated: 12/14/2011

Reviewed by: Allina Health's Patient Education Department