Source: My Recipes

The perfect summer soup is light and full of quick-cooking, fresh, and flavorful seasonal vegetables. This hearty dish features fiber-rich navy beans, spicy green chiles, meaty ham, and crunchy sweet corn, and takes less than 10 minutes to prepare. Other summer produce like zucchini, tomatoes, and fresh herbs like cilantro or parsley would make excellent additions.

Ingredients:
1 tablespoon canola oil
1 cup sliced green onions
3/4 cup chopped cooked ham (about 4 ounces)
3 cups fresh corn kernels (about 5 ears)
1/2 teaspoon salt
2 (15-ounce) cans navy beans, rinsed and drained
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 (4.5-ounce) cans chopped green chiles, undrained

Preparation:
Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated.

Nutritional Information:
Amount per serving
Calories: 278
Calories from fat: 17%
Fat: 5.3g
Saturated fat: 1g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 1.4g
Protein: 17g
Carbohydrate: 42.8g
Fiber: 10.1g
Cholesterol: 16mg
Iron: 4.2mg
Sodium: 593mg
Calcium: 150mg