Three Bean Soup

Nutrition Facts

Serving Size 1/12 recipe
Calories 170
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 530 mg
Total Carbohydrate 34 g
Dietary Fiber 9 g
Sugars 6 g
Proteins 9 g
Vitamin A 45% DV
Vitamin C 25% DV
Calcium 4% DV
Iron 20% DV

Servings and Times

Servings 12
Preparation Time 25 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Ingredients Measures
Canned, low sodium tomatoes, cut up 1 can (28 ounces)
Water 3 cups
Chili powder 1 teaspoon
Kidney beans, drained 1 can (15 ounces)
Black eyed peas, drained 1 can (15 ounces)
Garbanzo beans, drained 1 can (15 ounces)
Whole kernel corn, drained 1 can (15 ounces)
Carrots, chopped 1 cup
Medium onion, chopped 1
Garlic, chopped 1½ teaspoon
Tomato paste 1 can (6 ounces)
Dijon mustard 1 tablespoon
Pepper 1 teaspoon
Ground cumin 1 teaspoon
Dried oregano 1 teaspoon
Dried basil 1 teaspoon
Zucchini, chopped 1 cup
  1. Directions
  2. Combine all ingredients except the zucchini in a large pot.
  3. Bring to a boil. Reduce heat and simmer, covered for 10 minutes.
  4. Stir in zucchini and simmer, covered for 10 minutes more.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.
Source
Produce for Better Health

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