Enjoy this meatless chowder made with veggies and beans – ready in 20 minutes.
Black Bean Vegetable Chowder
- Prep Time 8 min
- Total 20 min
- Servings 5
- Ingredients 10
Ingredients
- 2 tablespoons margarine or butter
- 1 large onion, chopped (1 cup)
- 3 tablespoons all-purpose flour
- 3/4 teaspoon ground cumin
- 1/2 teaspoon garlic salt
- 4 cups skim milk
- 1 package (16 ounces) frozen corn, broccoli and sweet red peppers
- 1 can (15 ounces) black beans, rinsed and drained
- 1 1/2 cups shredded sharp Cheddar or Monterey Jack cheese (6 ounces)
- 2 tablespoons chopped fresh cilantro or parsley
Instructions
-
Step1Melt margarine in 4-quart Dutch oven over medium heat. Cook onion in margarine, stirring occasionally, until crisp-tender.
-
Step2Mix flour, cumin and garlic salt in medium bowl; gradually stir in milk with a wire whisk. Stir milk mixture into onion. Stir in vegetables and beans. Heat to boiling, stirring constantly. Boil and stir 1 minute; remove from heat.
-
Step3Stir in 1 cup of the cheese until melted. Sprinkle each serving with remaining cheese and the cilantro.
Nutrition
430
Calories
17g
Total Fat
25g
Protein
52g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 430
- Calories from Fat
- 155
- Total Fat
- 17g
- Saturated Fat
- 9g
- Cholesterol
- 40mg
- Sodium
- 850mg
- Total Carbohydrate
- 52g
- Dietary Fiber
- 8g
- Protein
- 25g
% Daily Value*:
Exchanges:
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