Bean Soup with Cornmeal Dumplings Slow Cooker Recipe

Bean Soup With Cornmeal Dumplings Slow Cooker Recipe

Ingredients

• 512 g kidney beans, cooked or canned without salt
• 344 g black beans, cooked or canned without salt
• 700 ml low-salt chicken broth
• 2 360 ml no-salt-added diced tomatoes
• 280 ml frozen corn
• 1 cup (160 g) chopped onion
• 115g chopped green chilies
• 2 tsps chili powder
• ½ teaspoon minced garlic
• 2 tbsps (15 g) salt-free mexican seasoning
• 1/3 cup (42 g) flour
• ¼ cup (35 g) cornmeal
• 1 tsp baking powder
• 2 tbsps (28 ml) egg substitute
• 2 tbsps (28 ml) skim milk
• 1 tbsp (15 ml) olive oil

Method

1. Combine first 10 ingredients (through Mexican seasoning) in slow cooker
2. Cover and cook on low 8 to 10 hours
3. At the end of cooking time, turn cooker to high
4. Mix together flour, cornmeal, and baking powder
5. Combine egg, milk, and oil and stir into dry ingredients until just moistened
6. Drop dumplings by teaspoonful into soup
7. Cover and cook for 30 minutes
8. Yield: 5 servings
9. Per serving: 430 g water; 362 calories (12% from fat, 20% from protein, 68% from carb)

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