Black Bean Soup and Spicy Corn Muffins

TWO PEAS AND THEIR POD
33Ingredients
75Minutes
920Calories

Ingredients

US|METRIC
  • olive oil
  • 1 onion (medium, diced)
  • 3 cloves garlic (diced)
  • crushed red pepper (to taste)
  • 1 jalapeno (seeded and diced)
  • 1 green pepper (diced)
  • 1 red pepper (diced)
  • 2 ears fresh corn (cut off the cob, can use frozen or canned)
  • 3 cans diced tomatoes (I use reduced sodium)
  • 2 cans black beans (I use reduced sodium)
  • 2 cans chicken broth (fat free, low sodium)
  • 2 cups water
  • chili powder (to taste)
  • cumin (to taste)
  • salt (to taste)
  • pepper (to taste)
  • chopped cilantro (about a half of a bunch)
  • 2 limes
  • 1 cup all-purpose flour
  • 1 cup yellow cornmeal (– stone ground is best)
  • 3 tablespoons sugar
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon freshly ground pepper
  • 1 cup buttermilk
  • 8 tablespoons unsalted butter (– melted and cooled)
  • 1 large egg
  • 1/4 cup frozen corn kernels (or fresh, We used fresh!)
  • 1 jalapeno (small, – seeded if you wish)
  • 1/4 red bell pepper (finely diced)
  • 2 tablespoons cilantro (– finely chopped-we added a little more!)
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    NutritionView More

    920Calories
    Sodium97% DV2330mg
    Fat52% DV34g
    Protein59% DV30g
    Carbs44% DV132g
    Fiber100% DV25g
    Calories920Calories from Fat310
    % DAILY VALUE
    Total Fat34g52%
    Saturated Fat16g80%
    Trans Fat
    Cholesterol120mg40%
    Sodium2330mg97%
    Potassium1750mg50%
    Protein30g59%
    Calories from Fat310
    % DAILY VALUE
    Total Carbohydrate132g44%
    Dietary Fiber25g100%
    Sugars23g46%
    Vitamin A110%
    Vitamin C210%
    Calcium50%
    Iron60%

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

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