A true comfort recipe to warm you up year-round. Make it your own by using any vegetables or beans that you have on hand.
Source: U.S. Department of Agriculture (MyPlate.com)
Photo: Courtesy
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 15 minutes
Ingredients
- 1 1/2 tablespoons vegetable oil (or cooking oil of your choice)
- 3/4 cup carrot (diced)
- 1 cup onion (chopped)
- 4 cloves garlic (minced or 1 teaspoon garlic powder)
- 2 cups summer or winter squash (diced – fresh or frozen)
- 1 1/2 cups corn (fresh or frozen or a 15-oz can (drained and rinsed))
- 1 1/2 cups cooked beans (any type or a 15-oz can (low-sodium, drained and rinsed))
- 1 can low-sodium diced tomatoes (14.5 ounces or 2 cups diced fresh)
- 3 cups any flavor broth (low-sodium )
- 1 teaspoon cumin
- 1/4 teaspoon black pepper
Directions
- Wash hands with soap and water.
- Heat oil in a large pan on medium heat. Add carrot and onion and sauté until onions have begun to turn slightly brown, about 8 to 10 minutes.
- Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
- Add beans, tomatoes, broth, cumin, and pepper.
- Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).
Nutrition Information
Serving Size: 1/8 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 118 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 4 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 60 mg |
| Sodium | 198 mg |
| Iron | 2 mg |
| Vitamins | |
| Vitamin C | 12 mg |
Please note: nutrient values are subject to change as data is updated
Notes
Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 tablespoon of curry powder.
Learn more about:
Source: Food Hero
Oregon State University Cooperative Extension Service
