5 servings / 40 min
Prep 15 min / Cook 25 min
Ingredients
- 2 cups (500 mL) fresh diced tomatoes (3 medium)
- 1 cup (250 ml) canned navy beans, drained and rinsed
- 1 can (5.5 oz/156 mL) tomato paste
- 1 cup (250 mL) frozen corn
- 1 can (19 oz/540 mL) chickpeas, drained and rinsed
- 1 red pepper, diced
- 1 green pepper, diced
- 1 tsp (5 mL) onion powder
- 1 tsp (5 mL) garlic powder
- 2 tsp (10 mL) chili powder
- ¼ cup (60 mL) grated light cheddar cheese
- 1 green onion sliced
Directions
- In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot.
- Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week
- Portion into 4 bowls and top with a sprinkle of cheese and green onions.
Nutritional info per serving (1 ¼ cup / 300 ml)
- Calories: 323
- Protein: 16 g
- Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 5 mg - Carbohydrate: 61 g
Dietary fibre: 12 g - Sodium: 514 mg
- Potassium: 1,323 mg
Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.