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This soup contains a large variety of vegetables and beans that provide essential nutrients and fiber for a healthy diet.
1 teaspoon canola oil
1 medium onion, diced
1 carrot, sliced
1 large garlic clove, finely chopped
1 small zucchini, halved lengthwise and sliced
1 cup yellow corn (no salt added), frozen or canned, rinsed and drained
1 cup black beans, rinsed and drained
1 cup pinto beans, rinsed and drained
1 can (14.5 ounces) stewed tomatoes with jalapenos, or one fresh jalapeno sautéd with the vegetables
2 teaspoons dried oregano
1 teaspoon dried basil
1 1/2 cups spicy tomato juice
Freshly ground black pepper
1 cup corn chips, lightly crushed, optional, for garnish
1. Heat the oil in a medium pot over medium-high heat. Sauté onion and carrot for 3 minutes. Add garlic and squash. Cook, stirring, for 2 minutes.
2. Add corn, black beans and pinto beans, stewed tomatoes and their liquid, oregano and basil. Pour in tomato juice and 1/2 cup of water. Bring mixture to a boil and simmer for 5 minutes. Season to taste with pepper and serve with corn chips.
You can make this soup ahead and refrigerate it for up to 2 days.
Yield: 6 servings.
Total fat: 3 grams
Saturated fat: less than 1 gram
Carbohydrate: 29 grams
Protein: 7 grams
Fiber: 8 grams
Sodium: 610 milligrams
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