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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.

     

     

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    Southern New Mexico
    Surgery Center

    2301 Indian Wells Rd. Suite B
    Alamogordo, NM 88310
    www.snmsc.org

    Phone: 575.437.0890
    Fax: 575.437.0905
    Email: info@snmsc.org

    Disclaimer