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.