Mixed Bean Soup with Cornmeal Dumplings

By Hklbrries

Ingredients

• Soup:
• 1 (15 1/2 ounce) can black beans, rinsed and drained
• 1 (15 1/2 ounce) can red kidney beans, rinsed and drained
• 1 (15 1/2 ounce) can garbanzo beans, rinsed and drained
• 1 (14 1/2 ounce) can crushed tomatoes
• 1 medium onion, chopped
• 1 (16 ounce) package frozen mixed vegetables
• 4 cloves garlic, minced
• 1 (14 1/2 ounce) can reduced-sodium chicken broth
• 1/4 tsp salt
• 1 tsp chili powder
• 1 tsp black pepper
• 1 tbsp dried parsley
• Dumplings:
• 1/2 cup all-purpose flour
• 1/3 cup yellow cornmeal
• 1 tsp baking powder
• 1 tbsp sugar
• 1 egg, beaten
• 2 tbsp skim milk
• 2 tsp oil

Details

Servings 6

Preparation

Step 1

Soup:

Combine ingredients in Crock-Pot. Cover; cook on Low 8 to 10 hours (High: 4 to 5 hours). At end of cooking turn Crock-Pot to High and prepare dumplings (see below).

Dumplings:

In a medium bowl, stir together flour, cornmeal, baking powder and sugar.

In a small bowl, combine egg, milk and oil. Stir into dry ingredients, mixing until just combined.

Drop mixture by rounded teaspoonfuls onto soup. Cover; cook 30 minutes more without lifting lid until end of cooking.

Nutrition Information:
Per serving
279 calories
14 g protein
5 g fat
47 g carbohydrates
30 mg cholesterol
694 mg sodium