
Ingredients
- 2 tablespoons olive oil
- 1 1/2 cups red onion, peeled and chopped, about 1 medium red onion
- 1 cup carrots, peeled and chopped, about 4 medium carrots
- 1 cup celery, chopped, about 3 stalks
- 1 cup red, yellow, green or orange bell pepper, seeded and chopped
- 1 jalapeno pepper, seeded and finely chopped
- 1 tablespoon garlic, finely chopped, 4-5 cloves
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground chipotle chili powder -more or less if you prefer
- 1 teaspoons dried oregano or 1 tablespoon fresh finely chopped
- 2 tablespoons tomato paste
- 15 ounce no added salt diced tomatoes
- 28 ounces no added salt crushed Italian tomatoes
- 1 1/2 cups cooked kidney beans, or 1 15-oz can low-sodium, rinsed and drained
- 1 1/2 cups cooked pinto beans, or 1 15-oz can low-sodium, rinsed and drained
- 1 1/2 cups cooked black beans, or 1 15-oz can low-sodium, rinsed and drained
- 1 cup zucchini, chopped, about 1 small/medium
- Meets Cardiac Rehab and GI guidelines.
- salt (optional) and pepper to taste
Preparation
- In a large soup pot warm oil over medium heat. Add onion, carrots, celery, peppers and jalapeno and cook about 6 minutes, until onions soften. Stir in garlic, cumin, coriander, chili powder and oregano, and cook until fragrant, about 1 minute. Add tomato paste and stir in with vegetables. Add diced and crushed tomatoes. Bring to a simmer and reduce to low heat. Cover and simmer for 15 minutes, stirring occasionally.
- Add beans and cook an additional 10 minutes. Stir in zucchini and cook another 15 minutes. Taste and adjust seasonings as desired.
- Serving Ideas : Serve with your favorite toppings such as chopped green onions, chopped cilantro, chopped avocado, sliced radishes and lime wedges
Categories
- Dinner
- Lunch
- Soup
- Plant-Based Protein
- Vegetable
- Dairy Free
- Gluten Free
- Vegan
- Vegetarian
- Cardiac Rehab
- GI
- MHealthy