Ingredients
- 2 x 400g can diced tomatoes (no added salt)
- 2 tablespoons reduced salt tomato paste
- 1 teaspoon reduced-salt vegetable stock
- 1 x 400g can red kidney beans, drained and rinsed
- ½ cup frozen corn kernels
- 2 teaspoons paprika
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- 1½ cups water
Method
- Add all ingredients to a medium saucepan
- Cook over high heat until the soup boils, stir regularly
- Reduce heat to medium and simmer for 20 minutes or until the soup reduces and thickens.
Serving options
- Pitta or Lebanese bread; cut each wrap into quarters, toast in sandwich press
- Wholemeal toast
- Fresh bread rolls; or prepare the par-baked dinner rolls
- Top with 1 tablespoon of sour cream if desired.
Nutrition information panel
Nutrient | Per Serve | Per 100g |
Energy | 577kJ | 197kJ |
Protin | 6.8g | 2.3g |
Total fat | 1.1g | 0.4g |
Saturated fat | 0.1g | 0g |
Carbohydrate | 20.7g | 7.1g |
Sugars | 9.7g | 3.3g |
Dietary Fibre | 7.5g | 2.6g |
Sodium | 450mg | 153mg |