Health Library Explorer
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z A-Z Listings Contact Us
Click 'Back to Intro' to return to the beginning of this section.

Smoky Three-Bean Soup

Ingredients

  • 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

Directions

  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.

 

 

© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Contact Our Health Professionals
Follow Us
The health content and information on this site is made possible through the generous support of the Haspel Education Fund.
StayWell Disclaimer