Pinto Bean Soup With Cornmeal Dumplings

Total Time: 30 mins Preparation Time: 10 mins Cook Time: 20 mins

Ingredients

• Servings: 2
• 1/3 cup chopped onion
• 1/4 cup fresh baby carrots, cut into 1/4-inch slices
• 1 garlic clove (optional)
• 1 (14 1/2 ounce) can pinto beans, rinsed and drained
• 1 1/2 cups fat free chicken broth
• 1 cup chunky salsa, try a roasted garlic or chipotle salsa for best results
• 1/2-1 teaspoon cumin
• 1/3 cup whole wheat flour or 1/3 cup all-purpose flour
• 1/2 teaspoon baking powder
• 2 tablespoons cornmeal
• 1/8 teaspoon salt
• 1/4 cup fat-free buttermilk
• 2 tablespoons reduced-fat cheddar cheese, shredded or grated
• 1/2 scallion, chopped

Recipe

• 1 coat a large saucepan with cooking spray, saute onion and carrots (and garlic if using) until tender. (if the pan appears to be too dry, add a tablespoon or so of the chicken broth.) stir in the cumin until fragrant. add the the beans, broth and salsa. bring to a boil. reduce heat; simmer, uncovered, for 3-5 minutes or until reduced slightly.
• 2 for dumplings, in a small bowl, combine the flour, cornmeal, baking powder and salt. stir in buttermilk, cheese and scallions just until moistened. drop by tablespoonfuls six dollops onto simmering soup. cover and simmer for 15 minutes or until a toothpick inserted near the center of a dumpling comes out clean (do not lift cover while simmering).