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Smoky Three-Bean Soup


  • 1 tbsp. extra-virgin olive oil

  • 1 cup carrots, chopped

  • 1 medium onion, chopped

  • 1 1/2 tsp. chopped garlic

  • 3 cups water

  • 1 28-oz. can low-sodium tomatoes, cut up

  • 1 15-oz. can low-sodium kidney beans, drained

  • 1 15-oz. can low-sodium black beans, drained

  • 1 15-oz. can low-sodium pinto beans, drained

  • 1 15-oz. can whole kernel corn, no salt added, drained

  • 1 6-oz. can tomato paste, no salt added

  • 1 tbsp. Dijon mustard

  • 1 tsp. pepper

  • 1 tsp. ground cumin

  • 1 tsp. dried oregano

  • 1 tsp. dried basil

  • 1 tsp. chili powder

  • Liquid smoke, to taste (1 to 2 dashes)

  • 1 c. chopped zucchini


  1. In a skillet, heat olive oil and sauté chopped carrots, onions, and garlic until tender.

  2. In a large pot, combine sautéed vegetable mixture with remaining ingredients, except the zucchini. Bring to a boil.

  3. Reduce heat and simmer covered for 10 minutes. Stir in zucchini and simmer covered for 10 minutes more.

Per Serving

Serves 12; serving size is about 1 cup. Each serving provides: 170 calories, 2 g fat, 0 mg cholesterol, 250 mg sodium, 32 g carbohydrate, 8 g fiber, 8 g sugars, 8 g protein.



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