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.