Healthy Recipes

Three Bean Soup
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Servings: 12
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. Combine all ingredients except the zucchini in a large pot.
  2. Bring to a boil. Reduce heat and simmer, covered for 10 minutes.
  3. 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

Produce for Better Health

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
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