1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
4 carrots, chopped
1 red pepper, chopped
1 zucchini, quartered lengthwise and thinly sliced
1/2 cup brown rice
2 (14 1/2-ounce) cans low-sodium chicken broth
1 (8-ounce) can no-salt – added tomato sauce
1 cup salsa
2 cups water
1 teaspoon cumin
1 teaspoon leaf oregano
1/4 teaspoon pepper
1 (15-ounce) can black beans, rinsed and drained
1 cup frozen whole kernel corn, thawed
1/4 cup minced fresh cilantro
Makes 10 to 12 servings
Heat oil in a large soup pot over medium-high heat. Add onion, garlic and carrots and saute, stirring frequently, until onion is tender. Stir in red pepper, and saute 1 minute. Stir in zucchini, rice, broth, tomato sauce, salsa, water and seasonings. Cover, heat to boiling, reduce heat and simmer 30 minutes.
Stir in beans and corn. Simmer 15 minutes, or until vegetables and rice are tender. Ladle into serving bowls and sprinkle each serving with minced cilantro.
Per serving (based on 10): 158 calories (13 percent from fat), 2g total fat (trace saturated fat), no cholesterol, 26g carbohydrates, 9g protein, 230mg sodium, 5 grams dietary fiber.