Bean Soup with Cornmeal Dumplings

Bean Soup with Cornmeal Dumplings is a delicious and flavorful dish that combines the southwestern flavors of kidney beans, black beans, corn, and green chilies with the comforting addition of cornmeal dumplings. This hearty soup is perfect for cold winter nights or anytime you’re craving a wholesome and satisfying meal. The combination of beans and dumplings creates a filling and nutritious dish that will please both vegetarians and meat lovers alike.

INGREDIENTS

• 2 cups (512 g) kidney beans, cooked or canned without salt
• 2 cups (344 g) black beans, cooked or canned without salt
• 3 cups (700 ml) low-sodium chicken broth (see recipe in Chapter 2)
• 2 cups (360 ml) no-salt-added diced tomatoes
• 10 ounces (280 ml) frozen corn
• 1 cup (160 g) chopped onion
• 4 ounces (115 g) chopped green chilies
• 2 teaspoons chili powder
• ½ teaspoon minced garlic
• 2 tablespoons (15 g) Salt-Free Mexican Seasoning (see recipe in Chapter 2)
• 1/3 cup (42 g) flour
• ¼ cup (35 g) cornmeal
• 1 teaspoon baking powder
• 2 tablespoons (28 ml) egg substitute
• 2 tablespoons (28 ml) skim milk
• 1 tablespoon (15 ml) olive oil

PREPARATIONS

1. Combine the kidney beans, black beans, low-sodium chicken broth, diced tomatoes, frozen corn, chopped onion, green chilies, chili powder, minced garlic, and Salt-Free Mexican Seasoning in a slow cooker.
2. Cover the slow cooker and cook on low for 8 to 10 hours.
3. At the end of the cooking time, turn the slow cooker to high.
4. In a separate bowl, mix together the flour, cornmeal, and baking powder.
5. In another bowl, combine the egg substitute, skim milk, and olive oil.
6. Stir the egg mixture into the dry ingredients until just moistened.
7. Drop the dumpling mixture by teaspoonful into the soup.
8. Cover the slow cooker and cook for an additional 30 minutes.

YIELD

• 5 servings

SPECIAL INSTRUCTIONS

• If you prefer a spicier soup, you can add additional chili powder or hot sauce according to your taste.
• Feel free to customize the soup by adding your favorite vegetables or additional spices.

NUTRITIONAL INFORMATION PER SERVING

• 430 g water
• 362 calories (12% from fat, 20% from protein, 68% from carbs)
• 19 g protein
• 5 g total fat
• 1 g saturated fat
• 2 g monounsaturated fat
• 1 g polyunsaturated fat
• 65 g carbs
• 17 g fiber
• 6 g sugar
• 349 mg phosphorus
• 173 mg calcium
• 6 mg iron
• 324 mg sodium
• 1034 mg potassium
• 614 IU vitamin A
• 4 mg ATE vitamin E
• 25 mg vitamin C
• 0 mg cholesterol

TIPS

1. If you’re short on time, you can use canned beans instead of cooking them from scratch.
2. Serve the soup with a side of crusty bread or a fresh green salad for a complete meal.
3. Leftovers can be stored in an airtight container in the refrigerator for up to three days.

In conclusion, Bean Soup with Cornmeal Dumplings is a flavorful and nourishing dish that brings together the richness of beans, the sweetness of corn, and the heat of chili powder. The addition of cornmeal dumplings adds a comforting element to the soup, making it a wholesome and satisfying meal. Whether you’re a vegetarian or simply looking for a delicious soup to enjoy, this recipe is sure to please. With its southwestern flair and easy preparation in a slow cooker, it’s a great option for busy weeknights or lazy weekends. Give this recipe a try and savor the delightful combination of flavors and textures it offers.