Serves: 8
Fruits and Vegetables: ½ cup per serving
Ingredients
1 cup onion, chopped
¾ cup celery, chopped
4 cloves fresh garlic, chopped or ½ teaspoon garlic powder
1½ cup beef broth, low-sodium
2 (15-ounce) cans black beans, drained, rinsed
1 (15-ounce) can corn, drained, rinsed
½ cup salsa
1½ teaspoon ground cumin
½ teaspoon onion powder
¼ teaspoon dried oregano
Directions
- Wash and prepare fresh vegetables.
- Combine all ingredients in a sauce pan.
- Cover and simmer for 20-25 minutes or until vegetables are tender.
Directions
- Wash and prepare fresh vegetables.
- Combine all ingredients in a sauce pan.
- Cover and simmer for 20-25 minutes or until vegetables are tender.
Nutrition Facts
Serving size: 1 cup; Calories: 160; Carbohydrates: 30 g; Fiber: 8 g; Fat: 1 g; Saturated fat: 0 g; Sodium: 440 mg
Source
Adapted from the USDA What’s Cooking Mixing Bowl
This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.
