194425 Health Library | Health and Wellness | Wellmont Health System
  • Three Bean Soup

    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

    Servings and Times

    Servings 12
    Preparation Time 25 minutes
    Cups of Fruits and Vegetables Per Person: 1.0

    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 ExchangeFruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

    SourceProduce for Better Health

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