Kidney Bean And Corn Chowder

VegetarianDairy
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Ingredients

  • 2 tsp. salad oil ⓘ
  • 1 onion, chopped ⓘ
  • 1 garlic clove, minced ⓘ
  • 1 (19 oz.) can kidney beans, lightly drained ⓘ
  • 1 (15 to 17 oz.) can cream-style corn ⓘ
  • 1 (8 3/4 oz.) can whole kernel corn ⓘ
  • 2 c. skim milk ⓘ
  • 2 Tbsp. prepared yellow mustard ⓘ
  • 1/4 tsp. pepper ⓘ

Instructions

  1. About 30 minutes before serving:
  2. In a 5-quart saucepan, over medium heat in hot oil, cook onion and garlic for 5 minutes, stirring occasionally.
  3. Add remaining ingredients; heat to boiling.
  4. Reduce heat to low.
  5. Cover and cook 15 minutes.
  6. Makes 4 servings.

Nutrition & Diet Analysis (per serving)

557 kcal 28% DV
Protein Fat Carbs

Macronutrients

Protein 12.9g 26% DV
Total Fat 29.4g 38% DV
Carbs 63.9g 23% DV
Fiber 10.1g 36% DV
Sugar 15.5g 31% DV

Electrolytes

Sodium 812mg 35% DV
Potassium 654mg 14% DV
Cholesterol 1.5mg 1% DV

Vitamins & Minerals

Vitamin A 55.8mcg 6% DV
Vitamin C 28.7mg 32% DV
Vitamin D 0.5mcg 2% DV
Calcium 175.3mg 13% DV
Iron 5.4mg 30% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

kidney beans pepper salad oil yellow mustard onion milk garlic whole kernel corn cream-style

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