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.
Seven-Can Soup
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.
