12 Ingredients
  • Cooking spray
  • 1 1/2 cups chopped onion
  • 1 1/4 cups sliced carrot
  • 2 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 2 teaspoons sugar
  • 1 (16-ounce) package frozen shoepeg white corn
  • 1 (15-ounce) can red beans or kidney beans, drained
  • 1 (15-ounce) can black beans, drained
  • 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 (4.5-ounce) can chopped green chiles
Nutrition
228
11% daily value
10 servings
                                       
                                            high-​fiber, dairy-​free, gluten-​free
     

Fat

9% 6

Saturated

4% 1

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 2

Carbs

12% 36

Carbs (net)

- 27

Fiber

36% 9

Sugars

- 9

Sugars, added

- 1

Protein

21% 10

Cholesterol

1% 2

Sodium

18% 426

Calcium

9% 86

Magnesium

14% 60

Potassium

15% 705

Iron

14% 3

Zinc

10% 1

Phosphorus

27% 186

Vitamin A

16% 145

Vitamin C

24% 22

Thiamin (B1)

58% 1

Riboflavin (B2)

16% 0

Niacin (B3)

20% 3

Vitamin B6

20% 0

Folate equivalent (total)

21% 83

Folate (food)

- 83

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

6% 1

Vitamin K

5% 6

Sugar alcohols

- 0

Water

- 287
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