Have a Plant: Fruits & Veggies for Better Health
See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 2 Tbsp canola oil
  • 1 cup onion, coarsely chopped
  • ½ cup celery, chopped
  • 1 cup green bell pepper, diced
  • 1 can (15 ½ oz) black beans, low-sodium, drained and rinsed
  • 1 can (15 ½ oz) red kidney beans, low-sodium, drained and rinsed
  • 1 can (15 ½ oz) pinto beans, low-sodium, drained and rinsed
  • 2 cans (14 ½ oz each) diced tomatoes, no-salt-added
  • 1 Tbsp cumin, ground
  • 1 Tbsp chili powder
In an 8-quart soup or pasta pot, heat the oil over medium heat until hot. Add onion and cook, stirring until onion starts to soften (approximately 5 minutes). Add celery and green pepper. Cook and stir another 5 minutes, until vegetables are softened. Add drained and rinsed beans. Stir in tomatoes, cumin and chili powder. Bring to a boil. Cover, reduce heat and simmer 10-20 minutes. Serve.
 
Serves: 4
 
3 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 380
Total Fat: 8g
Saturated Fat: 0.5g
% of Calories from Fat: 19%
% Calories from Sat Fat: 1%
Protein: 19g
Carbohydrates: 62g
Cholesterol: 0mg
Dietary Fiber: 23g
Sodium: 310mg
 
Each serving provides: An excellent source of fiber, vitamins A, B1 and C, calcium, iron, magnesium, phosphorous and potassium, and a good source of vitamins B6 and K, and zinc.

Recipe courtesy of the U.S. Department of Health & Human Services.
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