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Mexican Summer Soup

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

20 min

Ready

30 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
cup red kidney beans
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cup chickpeas (garbanzo beans)
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cup black beans
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3 medium tomatoes
coarsely chopped
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1 small onions
coarsely chopped
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1 banana black pepper
finely chopped
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½ cup green beans
fresh
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½ cup zucchini
cubed
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4 cloves garlic
pressed
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1 teaspoon chili powder
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1 teaspoon cumin
ground
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2 each bay leaves
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1 x salt and black pepper
to taste
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¼ cup red wine
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Ingredients

Amount Measure Ingredient Features
79 ml red kidney beans
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79 ml chickpeas (garbanzo beans)
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79 ml black beans
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3 medium tomatoes
coarsely chopped
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1 small onions
coarsely chopped
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1 banana black pepper
finely chopped
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118 ml green beans
fresh
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118 ml zucchini
cubed
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4 cloves garlic
pressed
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5 ml chili powder
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5 ml cumin
ground
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2 each bay leaves
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1 x salt and black pepper
to taste
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59 ml red wine
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Directions

Wash and soak beans overnight (I cooked mine the next day on low in the slow cooker while I was at work) drain and rinse beans before adding to pot.

In a medium saucepan saut? onion and garlic in water until tender.

Add fresh green beans and banana peppers, continue to saut? for 3 minutes.

Be sure to keep track of the water so it doesn't dry out.

Just before the water completely dries up add the zucchini and saut? 2 minutes ( the zucchini should add some moisture to the pot, but if it doesn't add more water just to keep from scorching veggies).

Add fresh tomatoes, beans, wine, spices and cook until this thickens and the tomatoes have made a nice sauce.

As I am on a restricted salt diet I did not add salt to mine, however, I did add some sweetener to the whole batch.

Even without salt this dish was very good.

I haven't tried it with salt substitute, so I don't know how it would work.

The nutritional rundown on this dish is quite good and it taste good too



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 205g (7.2 oz)
Amount per Serving
Calories 1068% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 138mg 6%
Total Carbohydrate 7g 7%
Dietary Fiber 5g 18%
Sugars g
Protein 11g
Vitamin A 21% Vitamin C 37%
Calcium 6% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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