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
In a skillet, heat olive oil and sauté chopped carrots, onions, and garlic until tender.
In a large pot, combine sautéed vegetable mixture with remaining ingredients, except the zucchini. Bring to a boil.
Reduce heat and simmer covered for 10 minutes. Stir in zucchini and simmer covered for 10 minutes more.
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.