Preparation time: 15
Cooking time: 25
Dietary guidance: v
1 medium chopped onion
1 (10-ounce) package shredded carrots, chopped
2 cloves minced garlic
1 medium chopped red bell pepper
2 (15-ounce) cans rinsed beans (pinto, chili, red or kidney)
2 tablespoons seeded and rinsed pickled jalapeno peppers
1 to 2 teaspoons chili powder
2 teaspoons cumin
Salt to taste
1 (28-ounce) can undrained fire-roasted or regular diced tomatoes
1/4 cup vegetable broth
1 medium zucchini, halved lengthwise and sliced 1/4 inch thick
Shredded 50 percent light cheddar cheese
In a 3-quart microwave container combine onion, carrots, garlic and bell pepper. Cover and microwave on high (100 percent power) 10 minutes or until vegetables are softened. Stir several times; drain. Add beans, jalapeno peppers, chili powder, cumin, salt to taste, tomatoes and broth. Mix well, cover and microwave on high 10 minutes and then on medium (50 percent power) for 5 minutes. Stir in zucchini; microwave on high 2 minutes. Let stand covered 5 minutes. Garnish with cheese.
Best Served over pasta.
Per cup: 164 calories, 9 grams protein, 1 gram fat (6 percent calories from fat), no saturated fat, 31 grams carbohydrate, no cholesterol, 535 milligrams sodium, 9 grams fiber.