Today's Date: 5/24/2013 - Site Updated: 5/24/2013
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Three Bean Soup
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Nutrition Facts

Serving Size: 1 Cup(s)

Makes: 12 Serving(s)

Amount Per Serving

Calories: 124

Total Fat: 1g

Saturated Fat: 0g

Cholesterol: 0mg

Sodium: 130mg

Total Carbohyrdates: 25g

Dietary Fiber: 8g

Sugars: 7g

Protein: 7g

Use the drop down below to calculate the nutrition facts for this recipe based on how big or small of a portion you plan to eat. What if I eat:

Three Bean Soup

Recipe By: Brenda J. Ponichtera, R.D.

Make this for: Lunch

Category: Soups & Stews

This Recipe Makes: 12 Serving(s)

Dietary Highlights:

About:

This can be cooked in less than 30 minutes, since almost every ingredient is canned. You can omit the fresh vegetables or substitute and vegetable of your choice.

What you'll need:

  • 3 cup water
  • 28 oz diced tomatoes, not drained Sodium is figured for no added salt.
  • 15 oz kidney beans, drained and rinsed
  • 15 oz black-eyed peas, drained and rinsed
  • 15 oz garbanzo beans, drained and rinsed
  • 6 oz tomato paste
  • 1 tbsp. Dijon mustard
  • 1 1/2 tsp. chopped garlic
  • 1 tsp. chili powder
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground black pepper
  • 1 1/3 cup frozen whole-kernel corn
  • 1 cup chopped carrots
  • 1 cup chopped zucchini or celery
  • 1 med onion, chopped

Instructions:

  • Combine the first 13 ingredients in a large stockpot.
  • Bring to a boil. Reduce heat and simmer, covered, for 10 minutes.
  • Stir in remaining vegetables and simmer, covered, for an additional 10 minutes.

Diabetic Exchanges   (What's This?)

Starches: 1Non-Starchy Vegetables: 1
RecipeBook

Recipe courtesy of Quick & Healthy Recipes and Ideas, 3rd Edition, © Brenda J. Ponichtera, RD, Published by Small Steps Press, a division of the American Diabetes Association. Cover Price: $18.95.To order call 1-800-232-6733 or order online HERE.

To sign up for the Brenda's free monthly Recipe Newsletter and for more menus, recipes and tips, go to: www.QuickandHealthy.net.  

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