BAKED BEAN CORN CHOWDER low fat
Most diners wouldn’t expect soup made from canned products to taste this good. Maybe it’s the combination of walnut and flax oil with the skin and pith of a minneola orange and the San Marzano tomatoes, the herbs and spices and high quality veggies and beans that make it soar, but for sure I would serve this soup to the most discriminating palates with full confidence in their enjoyment!
Makes about 17 cups
2 T. walnut oil
1 lg. sweet onion, peeled, 1/2 inch dice
1 t. salt
fresh grind black pepper
DR WT 4.5 oz. mushroom stems and pieces including liquid from jar
28 oz. can whole tomatoes in purée – I used Bella Terra Organic SAN MARZANO REGION – including liquid from can – break into smaller pieces
28 oz. can BUSH’S Vegetarian Baked Beans – fat-free
29 oz. can whole kernel corn including liquid from can
1 lg. minneola orange, wash the skin well – using sharp knife, peel skin off the orange with some pith with it, cut into long strips, then cut crosswise into 3/8 inch cubes/squares – save the flesh to eat separately as a snack
15 oz. Le Sueur Peas including liquid from can
2 c. Kitchen Basics Vegetable Stock
1 T. dried basil
2 t. garlic powder
2 t. onion powder
2 t. smoked paprika
1/2 t. cinnamon
2 t. additional salt
more fresh grind black pepper
1/2 t. Hatch Chile Powder – mild
1 T. FLAX OIL by Barlean’s
1- In large soup pot, over medium heat, melt oil.
2- Add onion, salt and black pepper. Saute till partially wilted.
3- Add mushrooms plus liquid, stir and cook 5 minutes.
4- Add remaining ingredients, stirring well after each addition.
5- Cook on medium-low heat or at a soft boil, uncovered, for 30-45 minutes, stirring as needed.
6- Remove from heat and set aside till ready to reheat and serve.
Notes: The soft, spongy texture of the orange rind gives the soup a meaty texture.
I served Steve his with a dab of French’s Dijon Mustard, because he likes mustard with just about everything. It’s good too!
FAT-FREE CHEF™ 