Source:

Classifications: Soups and Stews

Qty Measure Ingredient

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1 large onion, chopped

2 14-1/2oz can chicken broth

2 cloves garlic, minced

3 tablespoons chili powder

1 1/2 teaspoons ground cumin

1/2 teaspoon dried oregano

1 pound carrots, sliced

1 pound red potatoes, cubed

2 14-1/2oz can diced tomatoes, undrained

OR

3 cups fresh tomatoes, diced

1 15oz can black beans, rinsed and drained

1 16oz can kidney beans, rinsed and drained

1 15oz can garbanzo beans, rinsed and drained

2 1/2 cups water

Instructions: In a Dutch oven, simmer onion in broth for 5 minutes. Add next six ingredients; bring to a boil. Reduce heat. Cover; simmer 10 minutes. Add remaining ingredients. Cover; simmer 20 minutes: Yield: 12 servings.

Staging:

Variations:

Background: Note: DIABETIC EXCHANGES: one 1-cup serving (prepared with fat-free reduced-sodium broth and fresh tomatoes) equals 2 starch, 1 vegetable; also, 178 calories; also,456 mg sodium, 0 cholesterol, 34 gm carbohydrate, 9 gm protein, 1 gm fat.

Serves: 12

Food Exchanges: