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Zippy Vegetable Soup

Total Time

Prep: 15 min. Cook: 20 min.


4 servings

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.


  • 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


  1. In a large saucepan, saute the onion, green pepper and carrot in oil until tender. Add the beans, tomatoes, water and salsa.
  2. 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.

Nutrition Facts

1 cup: 195 calories, 2g fat (0 saturated fat), 0 cholesterol, 290mg sodium, 35g carbohydrate (0 sugars, 0 fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.

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