Soup

 

 

Summer Corn and White Bean Soup 

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Description:
This quick, fiber-packed soup is a terrific way to use fresh corn. Add a slight kick with a sprinkle of Monterey Jack cheese with jalapeno peppers just before serving. When possible try to find non-GMO corn. With over 80% of the corn grown in the north America is genetically modified, and biotechnology companies phasing out non-GMO corn seed varieties, American farmers have fewer choices for finding non-GMO seeds to grow. GMO means genetically modified organism, which is a novel organism created by scientists when they genetically modify or engineer food plants. Scientists have cited many health and environmental risks with genetically modified (GM) foods. As a result of these risks, many people in the United States, Canada, Europe, Japan, and other nations are demanding non-genetically modified (non-GMO) foods. Visit your local farmers markets or health store and look for non-GMo corn.
Corn and beans are high in fiber. Dietary fibers are found naturally in the plants that we eat. They are parts of plant that do not break down in our stomachs, and instead pass through our system undigested. All dietary fibers are either soluble or insoluble. Both types of fiber are equally important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.






Ingredients:
1 tablespoon oil
1 cup sliced green onions
3/4 cup chopped cooked ham (about 4 ounces)
3 cups fresh corn kernels (about 5 ears)
1/2 teaspoon salt
Cooked or 2 (15-ounce) cans navy beans, rinsed and drained
Homemade or 2 (14-ounce) cans fat-free, less-sodium chicken broth
Fresh or 2 (4.5-ounce) cans chopped green chiles, undrained


Directions:
Heat oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.


Nutrient Information:
Amount per serving Calories: 278 Calories from fat: 17% Fat: 5.3g Saturated fat: 1g Monounsaturated fat: 2.5g Polyunsaturated fat: 1.4g Protein: 17g Carbohydrate: 42.8g Fiber: 10.1g Cholesterol: 16mg Iron: 4.2mg Sodium: 593mg Calcium: 150mg


Special Diet: High Fibre


Category: Soup


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