Bean & Corn Chowder

  • Cooking time20
  • Prep time15
  • Servings5
recipe image Bean & Corn Chowder

Ingredients

  • 2 Tbsp. Becel® Original margarine
  • 2 medium carrots, chopped
  • 1 medium onion, chopped
  • 1 clove garlic, finely chopped
  • 4 tsp. all-purpose flour
  • 2.5 cups skim milk
  • 1.5 tsp. chili powder
  • 1 tsp. Worcestershire sauce
  • 0.5 tsp. salt
  • 1 can (540 mL) red kidney beans, rinsed and drained
  • 1 can (341 mL) whole kernel corn, drained
  • 2 tsp. dried parsley

  • Calories260
  • Total Fat6 g
  • Saturated Fat1 g
  • Trans Fat0 g
  • Polyunsaturated Fat1.8 g
  • Monounsaturated Fat2.2 g
  • Cholesterol0 mg
  • Sodium560 mg
  • Total Carbs43 g
  • Dietary Fiber10 g
  • Sugars12 g
  • Protein13 g
  • Calcium20 %
  • Iron6 %
  • Omega-30.1 g
  • Omega-60.4 g
  • Vitamin C8 %
  • Vitamin A30 %

Instructions

Melt Becel® Original margarine in large saucepan over medium heat and cook carrots, onion and garlic, stirring occasionally, until vegetables are crisp-tender, about 3 minutes. Stir in flour. Stir in milk, chilli powder, Worcestershire sauce and salt. Bring to boil over high heat, stirring frequently. Reduce heat to low and stir in remaining ingredients. Simmer until heated through, about 10 minutes.