Plentiful Pork Soup

  • Yield: 10 to 12 servings


1 1/2pounds pork tenderloin, cut into 2-inch chunks
1 1/2cups chopped onion
1teaspoon minced garlic
1teaspoon ground cumin
1 (6-ounce) package long grain and wild rice
1 (15-ounce) can garbanzo beans, drained and rinsed
1 (16-ounce) can white beans (such as navy), drained and rinsed
2 (4-ounce) cans diced green chiles, drained
1 (11-ounce) can white shoe peg corn, drained
2cups canned fat-free chicken broth
2cups water
Salt and pepper to taste
1cup shredded reduced-fat Monterey Jack cheese (optional)


  1. In a large pot coated with nonstick cooking spray, add pork, onion and garlic and saute 8 to 10 minutes over medium heat, or until pork browns and onions are tender. 
  2. Stir in cumin, rice, garbanzo beans, white beans, green chiles, corn, chicken broth and water. Bring to a boil, reduce heat, cover and simmer 40 to 45 minutes, or until rice is done and pork is tender. Season with salt and pepper. Serve in individual bowls and sprinkle with Monterey Jack, if desired.

Nutritional Info *per serving

  • Calories 241
  • Fat 4.9g
  • Saturated Fat 1.5g
  • Cholesterol 43mg
  • Sodium 447mg
  • Carbohydrate 31.6g
  • Protein 20.9g