22 Ingredients
  • 1 tablespoon olive oil
  • 4 cups finely chopped onion
  • 1/8 teaspoon ground cloves
  • 4 garlic cloves, minced
  • 2 bay leaves
  • 3 cups water
  • 3 (14 1/2-ounce) cans vegetable broth
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1 1/2 cups (1/4-inch) diced peeled sweet potato
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 2 cups frozen whole-kernel corn, thawed
  • 2 cups sliced zucchini (about 1 medium)
  • 1/4 cup chopped fresh parsley
  • 1/8 teaspoon ground red pepper
  • 3/4 cup all-purpose flour
  • 1 tablespoon cornmeal
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 tablespoon butter
  • 1/2 cup fat-free milk
  • 1/3 cup frozen whole-kernel corn, thawed
Nutrition
256
13% daily value
8 servings
                                       
                                            high-​fiber, vegetarian
     

Fat

7% 4

Saturated

7% 1

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

16% 48

Carbs (net)

- 41

Fiber

30% 7

Sugars

- 12

Sugars, added

- 1

Protein

19% 9

Cholesterol

1% 4

Sodium

46% 1112

Calcium

18% 180

Magnesium

17% 73

Potassium

15% 698

Iron

16% 3

Zinc

11% 1

Phosphorus

40% 282

Vitamin A

26% 237

Vitamin C

27% 25

Thiamin (B1)

51% 1

Riboflavin (B2)

18% 0

Niacin (B3)

16% 3

Vitamin B6

29% 0

Folate equivalent (total)

30% 122

Folate (food)

- 87

Folic acid

- 20

Vitamin B12

3% 0

Vitamin D

1% 0

Vitamin E

8% 1

Vitamin K

31% 37
Comments
 
×