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Prep time: 20 minutes
Cooking time: 45 to 55 minutes
You Will Need
2 tablespoons olive or canola oil
2 large onions, coarsely chopped
2 cloves garlic, finely chopped
1 tablespoon chili powder
2 stalks celery, diced
2 large carrots, diced
1 sweet red or green pepper, diced
1 can (16 ounces) crushed or diced tomatoes
1 cup vegetable broth
2 yellow squash
1 can (16 ounces) red kidney beans, drained and rinsed
1 cup frozen corn kernels
2 tablespoons chopped parsley
1/2 cup low-fat sour cream
What to Do
1. In a Dutch oven, heat oil over moderate heat. Add onions and garlic; sauté, stirring, about 7 minutes or until softened and golden. Stir in chili powder and cook 2 to 3 minutes longer.
2. Sauté celery, carrots, and sweet pepper, stirring frequently, 6 to 7 minutes or until softened.
3. Add tomatoes and broth; bring to a boil. Add squash, kidney beans, and corn. Cover and simmer, stirring occasionally, 25 to 30 minutes or until tender.
4. Stir in the parsley and top each serving with sour cream.
Serves: 4
Per serving: Calories 374, Saturated Fat 1 g, Total fat 14 g, Sodium 661 mg, Cholesterol 0 mg, Protein 13 g, Carbohydrate 54 g, Fiber 14 g
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