Quick and Easy Columbian Vegetable Soup (Ajiaco Negro)
Quick and Easy Columbian Vegetable Soup (Ajiaco Negro)
  • prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    This quick and easy dairy-free, fat-free Colombian vegetable soup comes out creamy and comforting thanks to the natural thickening power of potatoes.

    Ingredients

    • 2 large russet potatoes, peeled and cut into 3/4-inch dice (about 1 1/4 pounds)
    • 1 medium carrot, peeled and cut into medium dice (about 5 ounces)
    • 1 cup fresh or frozen peas, divided
    • 1 1/2 cups cooked dried or canned fava beans (see note above), or 1 1/2 cups raw fresh fava beans, divided
    • 1 large ear yellow corn, shucked and cut into 6 pieces crosswise
    • 1 1/2 quarts homemade vegetable stock or an equivalent amount made with store bought vegetable stock.
    • Kosher salt and freshly ground black pepper
    • 1/4 cup minced fresh cilantro leaves

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 66 % Daily Value *
    • Total Fat: 0 g 0.52%
    • Saturated Fat: 0 g 0.35%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 545 mg 22.69%
    • Calcium: 15 mg 1.47%
    • Potassium: 157 mg 4.49%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 8.18%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 11 g %
    • Dietary Fiber: 4 g 15.41%
    • Sugar: 2 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.2%
    • Vitamin C 35.5%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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