1 tablespoon canola oil
- 1 large white onion, chopped
- 2 carrots, chopped
- 1 bell pepper, any color, chopped
- 1 small yellow squash, chopped
- 1 small zucchini, chopped
- 4 garlic cloves, grated
- 1 1/2 tablespoons chili powder
- 3/4 teaspoon cumin
- 2 (15 oz.) cans no-salt added kidney, black or cannellini beans, rinsed
- 1 (28-ounce) can no-salt added diced tomatoes
- 1 (28 oz.) can tomato sauce
- Suggested Toppings:
1 cup low-fat plain yogurt or sour cream (optional)
1/4 cup cilantro, chopped (optional)
4 green onions, chopped (optional)
1 jalapeno, thinly sliced (optional)
- 1/4 cup pumpkin seeds, toasted (optional)
No Salt Seasoning and Pepper, to taste
Bring a large soup pot or Dutch oven up to medium-high heat. Add the oil. Saute the onions, carrots, bell pepper, squash and zucchini with no salt seasoning and pepper. Cook until the vegetables have slightly softened, about 4-5 minutes. Reduce the heat to medium. Add the garlic, chili powder and cumin. Cook, stirring occasionally, for another 3-4 minutes or until carrots have softened..
Stir in the beans, tomatoes with their juices and tomato sauce. Bring to a boil, then reduce the heat to low. Cook, stirring occasionally, for 10-15 minutes. Serve with desired toppings.
Sponsor: Intermountain Medical Center Heart Institute
