Spicy Black and Red Bean Soup

Spicy Black and Red Bean Soup
"Simple to prepare! Throw it in your crock pot in the morning, and it will be done when you get home from work! I use fat-free, low-sodium chicken broth, and no-salt-added diced tomatoes.
Ingredients
1 tablespoon vegetable oil
1 1/2 cups chopped onion
1 1/4 cups sliced carrots
2 cloves garlic, minced
3 cups chicken broth
2 teaspoons white sugar
1 (16 ounce) package frozen shoepeg corn
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can black beans, rinsed and drained
1 (14.5 ounce) can Italian-style stewed tomatoes
1 (14.5 ounce) can diced tomatoes, drained
1 (4 ounce) can diced green chiles

Directions
Heat the oil in a large Dutch oven over medium-high heat until hot. Add onion, carrot, and garlic; saute 5 minutes. Stir in broth, sugar, corn, beans, tomatoes, and chilies; bring to a boil. Cover, reduce heat, and simmer 2 hours.
This soup can also be prepared in a crock pot. Combine everything in the pot, and cook on HIGH for the first hour. Turn the temperature down to LOW, and cook 7 more hours.
Amount Per Serving
Calories 172
Calories from Fat 23

---

% Daily Value*
Fat 3g 4%
Saturated Fat 0g - %
Cholesterol 0mg - %
Sodium 844mg 34%
** Potassium 396mg 11%
Carbohydrates 30g 10%
Dietary Fiber 8g 33%
Protein 8g 17%
** Sugars 7g -%
Vitamin A - IU 4672IU 93%
Vitamin C 21mg 35%
Calcium 54mg 7%
Iron 3mg 26%
** Thiamin 0mg - %
** Niacin Equivalents 2mg 18%
** Vitamin B6 0mg - %
** Magnesium 27mg 10%
** Folate 44mcg 25%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.


Powered by ESHA Nutrient Database

I buy just chicken breast, lots and lots if I can and boil them with the skin on with some poultry seasoning, onion and garlic to taste. Then I put the broth in a separator to take out the fat and then I put it in the fridge and skim the rest of the fat off when the broth has cooled. This seems to work best for me, you should experiment with different seasonings too, try some celery seeds & lemon juice. Let me know if this works for you.

Thank you.