3 cups water
1 can (28 ounces) diced tomatoes*, not drained
1 can (15 ounces) kidney beans, drained and rinsed
1 can (15 ounces) black-eyed peas, drained and rinsed
1 (15 ounces) garbanzo beans, drained and rinsed
1 can (6 ounces) tomato paste*
1 tablespoon Dijon mustard
1 ½ teaspoons chopped garlic
1 teaspoon chili powder
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon ground black pepper
1 1/3 cups frozen whole-kernel corn
1 cup chopped carrots
1 cup chopped zucchini or celery
1 medium onion, chopped
*Sodium is figured for no added salt.
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.
Makes 3 quarts
12 servings
Each Serving
1 cup
Carb Servings**
1 1/2
Exchanges**
1 starch
1 vegetable
Nutrient Analysis
Calories 124
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 125mg
Total Carbohydrate 25g
Dietary Fiber 8g
Sugars 7g
Protein 7g
**Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.
