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Zippy Vegetable Soup

 Zippy Vegetable Soup
A blend of tender vegetables adds garden-fresh goodness to this hearty soup from Michelle Nichol of Bedford, Nova Scotia. "You can give it extra zip by using spicier salsa," she notes.
4 ServingsPrep: 15 min. Cook: 20 min.

Ingredients

  • 1/2 cup chopped onion
  • 1/2 cup chopped green pepper
  • 1/2 cup thinly sliced carrot
  • 1 teaspoon canola oil
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1 cup water
  • 1/4 cup salsa
  • 4 teaspoons fat-free sour cream

Directions

  • In a large saucepan, saute the onion, green pepper and carrot in oil
  • until tender. Add the beans, tomatoes, water and salsa.
  • Bring to a boil; reduce heat. Cover and simmer for 20-25 minutes or
  • until vegetables are tender. Top each serving with a teaspoon of
  • sour cream. Yield: 4 servings.
Nutritional Facts: 1 cup equals 195 calories, 2 g fat (0 saturated fat), trace cholesterol, 290 mg sodium, 35 g carbohydrate, 0 fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.