Three Bean Soup

Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation

Nutrition Facts

Serving Size	1/12 recipe
Calories	170
Calories from Fat	10
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	530 mg
Total Carbohydrate	34 g
Dietary Fiber	9 g
Sugars	6 g
Proteins	9 g
Vitamin A	45% DV
Vitamin C	25% DV
Calcium	4% DV
Iron	20% DV

Servings and Times

Servings	12
Preparation Time	25 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

Ingredients	Measures
Canned, low sodium tomatoes, cut up	1 can (28 ounces)
Water	3 cups
Chili powder	1 teaspoon
Kidney beans, drained	1 can (15 ounces)
Black eyed peas, drained	1 can (15 ounces)
Garbanzo beans, drained	1 can (15 ounces)
Whole kernel corn, drained	1 can (15 ounces)
Carrots, chopped	1 cup
Medium onion, chopped	1
Garlic, chopped	1½ teaspoon
Tomato paste	1 can (6 ounces)
Dijon mustard	1 tablespoon
Pepper	1 teaspoon
Ground cumin	1 teaspoon
Dried oregano	1 teaspoon
Dried basil	1 teaspoon
Zucchini, chopped	1 cup

Directions
Combine all ingredients except the zucchini in a large pot.
Bring to a boil. Reduce heat and simmer, covered for 10 minutes.
Stir in zucchini and simmer, covered for 10 minutes more.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 2; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source
Produce for Better Health

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.