Or Cheesy Chili Soup. 🙂
This delicious and easy soup is a nutritional powerhouse:
- good source of calcium
- high in fiber
- good source of protein
- good source of vitamins A and C
- nice source of iron
- low in calories
Seriously, how much more could one ask for from a quick and easy meal? The colorful variety of vegetables and beans gives you lots of delicious flavor and makes you feel full without packing in calories or fat. The reduced fat cheese lets you feel as though you’re being indulgent, but it’s providing you with calcium.
Draining and rinsing the tinned beans reduces not only the sodium present, but also reduces their gas-causing tendencies 😉 You can use whatever combination of beans suits your fancy and your pantry — I used a can of Ranch Style beans and a can of kidney beans, but black beans, pintos, Navy beans, garbanzo beans — almost any kind of beans will be yummy.
And do yourself a favor — grate your own cheese! Not only is it more affordable, but the cheese will have a better flavor. HINT: To make cleaning the cheese grater a breeze, lightly spray the grating surface with cooking spray before you begin.
This tastes so yummy that you’ll forget that it’s also so good for you.
So go on, sing the Chili Song while you get this delicious Cheesy Chili Soup simmering on the stove.
Cheesy Chili Soup (Makes 4 to 5 generous but low-calorie servings)
- 2 cans (14 – 15 ounces each) diced tomatoes, UNDRAINED (I used no-salt added tomatoes)
- 1 – 2 teaspoons vegetable bouillon and 14 – 15 ounces of water (fill a tomato or bean tin with water and pour it in) (NOTE: You could also use chicken stock if you prefer)
- 1 onion, diced
- 2 stalks celery, chopped
- 2 carrots, scraped and chopped
- Minced garlic to taste (we like the equivalent of a couple – three cloves)
- Splash of vinegar
- 2 cans (14 – 15 ounces each) beans, drained and rinsed (I used one can of Ranch Style and one can of kidney beans)
- Splash of Worcestershire (Vegetarians: Leave out or use a substitute)
- Chili powder to taste
- Cumin to taste
- Splash of Tobasco sauce
- Red pepper flakes to taste
- Dressing (for each individual serving): reduced-fat shredded cheese and any other desired accompaniments: crackers, tortilla chips, jalapenos, dollop of reduced fat sour cream, whatever you enjoy with your chili or soup
- Lightly spray or oil a medium to large (preferably non-stick) saucepan. Sauté onion until it begins to soften. Add minced garlic. Add the celery, carrot, and a splash of vinegar.
- Add all remaining ingredients EXCEPT the “dressing” for the chili soup and bring to boil. Reduce to a simmer and cook, stirring occasionally, until vegetables are tender, about 25 to 30 minutes.
- Dress each individual serving as desired.
- Refrigerate or freeze leftovers.