Serves 4 (2-cup servings)

Ingredients

• 1 tbs olive oil
• 1 yellow onion, chopped
• 1 garlic clove, minced
• 2 carrots, chopped
• 2 tsp sodium-free chili powder
• 1 tsp ground cumin
• 4 cups low-sodium vegetable broth
• 2 (15oz) cans low-sodium kidney beans, rinsed and drained
• 1 cup frozen whole kernel corn
• 1⁄4 tsp fresh ground black pepper
• 1 (14 1/2 ounce) can fire-roasted diced tomatoes
• Salt and pepper, to taste

Directions

1. In a large soup pot, heat olive oil over medium heat.

2. Add chopped onion, garlic, and carrots and cook until tender (about 5 minutes).

3. Add chili powder and ground cumin; and cook, stirring constantly, until well blended.

4. Add vegetable broth, 1 can of kidney beans, corn, and black pepper; and bring to a gentle rolling boil.

5. While soup is gently boiling, place canned tomatoes and second can of kidney beans in a blender or food processor and puree until smooth; then add to soup.

6. Add salt to taste. Reduce heat, cover, and simmer for about 15 minutes.

Estimated nutrition information (per 2 cups)

Calories: 245; Total Fat: 4.9g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 441mg; Total Carbohydrate: 40.3g; Dietary Fiber: 10.9g; Total Sugars: 8.8g; Protein: 11.7g; Calcium: 88mg; Iron: 4mg; Potassium: 796mg