This soup is easy and surprisingly tasty, with very little prep.
I started making Seven Can Soup after I begged the recipe from my co-worker Michelle, who often brought it in for her lunch. She got the recipe a few years ago from a Weight Watcher’s meeting, but the recipe is not unique to them; variations of this recipe are all over the internet.
This is my take on the recipe. If you can remember these 7 ingredients while shopping at the store, or you planned ahead and have the ingredients in your pantry, you have a dinner meal in 15 just minutes once you start opening cans.
There is quite a bit of wiggle room in the recipe. If your canned item isn’t exactly 15 ounces, that’s OK. If you forget to bring home the refried beans (like I often do), take a can of pinto beans or another canned bean and mash them instead.
1 15-ounce can whole kernel corn, drained
1 15-ounce can diced tomatoes
1 15-ounce can black beans, drained and rinsed
1 15-ounce can fat-free refried beans
1 12.5-ounce can white meat chicken breast, drained (break up the chunks)
1 15-ounce can chicken broth (lower sodium if desired)
1.5 to 2 cups salsa, any level of hotness
Add all ingredients to a Dutch oven-sized pan (you’re making over 3 quarts of soup) and gently heat. (Because the refried beans are a “hidden” thickener, I pour the refried beans into the pan with the broth first, wisk them together, then add the other ingredients.)
Serve soup with tortilla chips and a green salad. Tastes great warmed up.
Makes about 12-13 cups. Nutrition information per one cup: 112 calories, 11 grams protein, 1 gram fat, 13 grams carbohydrate, 3 grams fiber, 17 milligrams cholesterol, 332 milligrams sodium.
Yes, my photo looks redder than it normally would; that’s because I pureed a can of chili hot beans and used those instead of the refried beans this time. The soup tasted great.