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Black Bean Vegetable Chowder

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  • Prep 8 min
  • Total 20 min
  • Servings 5
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Enjoy this meatless chowder made with veggies and beans – ready in 20 minutes.
Updated Oct 4, 2010
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Ingredients

  • 2 tablespoons margarine or butter
  • 1 large onion, chopped (1 cup)
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon garlic salt
  • 4 cups skim milk
  • 1 package (16 ounces) frozen corn, broccoli and sweet red peppers
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 1/2 cups shredded sharp Cheddar or Monterey Jack cheese (6 ounces)
  • 2 tablespoons chopped fresh cilantro or parsley

Steps

  • 1
    Melt margarine in 4-quart Dutch oven over medium heat. Cook onion in margarine, stirring occasionally, until crisp-tender.
  • 2
    Mix flour, cumin and garlic salt in medium bowl; gradually stir in milk with a wire whisk. Stir milk mixture into onion. Stir in vegetables and beans. Heat to boiling, stirring constantly. Boil and stir 1 minute; remove from heat.
  • 3
    Stir in 1 cup of the cheese until melted. Sprinkle each serving with remaining cheese and the cilantro.

Nutrition

430 Calories, 17g Total Fat, 25g Protein, 52g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
430
Calories from Fat
155
Total Fat
17g
Saturated Fat
9g
Cholesterol
40mg
Sodium
850mg
Total Carbohydrate
52g
Dietary Fiber
8g
Protein
25g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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