35 minutes prep time | Serves 6
1 Tbsp canola or olive oil
1 medium onion, diced
1 carrot, sliced
1 large garlic clove, finely chopped
1 small zucchini, halved lengthwise and sliced
1 c yellow corn kernels, frozen or canned (no salt added), rinsed and drained
1 c black beans, rinsed and drained
1 c pinto beans, rinsed and drained
1 can (14.5 oz) stewed tomatoes with jalapenos, or stewed tomatoes and saute one finely chopped fresh jalapeno with the vegetables
2 tsp dried oregano
1 tsp dried basil
1-1/2 c low-sodium tomato juice
Freshly ground black pepper
1 c corn chips, lightly crushed, for garnish (optional)
Heat the oil in a medium Dutch oven over medium-high heat. Saute onion and carrot for 3 minutes. Add garlic and zucchini. Cook, stirring for 2 minutes.
Add corn, black and pinto beans, tomatoes with their liquid, oregano, and basil. Pour in tomato juice and 1/2 cup of water. Bring mixture to a boil and simmer 5 minutes.
Season to taste with pepper.
Before serving, top with optional corn chips.
Soup can be made ahead and refrigerated for up to 2 days.
Per serving: 186 Calories, 7 g Protein, 32 g Carbohydrates, 8 g Fiber, 5 g Total fat (1 g sat, 2 g mono, 1 g poly), 466 mg Sodium, Vitamin A, Folate, Vitamin C, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium