Spicy Bean & Vegetable Soup
(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)
4 cups tomatoes
1 cup water
1 6-ounce can tomato paste
1 tablespoon chili powder
1/2 teaspoon garlic powder
1 teaspoon basil
1 teaspoon cumin
1/2 teaspoon black pepper, if desired
2 cups cooked red beans
2 cups cooked pinto beans
2 cups cooked garbanzo beans
2 cups frozen corn
1 cup shopped carrots
1 cup chopped celery
1 cup chopped onion
Combine ingredients in a large soup pan. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Makes 12 servings.
Nutritional Information (1 serving):
Calories: 149
Carbohydrates: 30 grams
Protein: 7 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 0
Fiber: 7 grams
Sodium: 350 mg
Potassium: 487 mg
Calcium: 39 mg
Reprinted with the permission of the South Dakota Department of Health.
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