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Smoky Three-Bean Soup

  • Category: News
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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.