Vegetable-Bean Hot Pot

Makes 4 servings

Time:  Prep 8 minutes; cook 35 minutes

Ingredients

Vegetable cooking spray
1   cup chopped carrot
1/2 cup chopped onion
1    cup chopped sweet red pepper
1    (14 1/2 oz) can no-salt-added stewed tomatoes, undrained
1    cup water
2    tablespoons tomato paste
1    teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1    (16-ounce) can red kidney beans, drained
1/2 cup sliced fresh mushrooms
2    tablespoons plus 2 teaspoons freshly grated parmesan cheese
2    tablespoons plus 2 teaspoons chopped fresh parsley

Coat a large saucepan with cooking spray; place over medium-high heat until
hot.  Add carrot and onion; cook, stirring constantly, 3 minutes or until
onion is soft.  Add red pepper, and cook, stirring constantly,  minute.

Stir in tomato and next 6 ingredients; bring to a boil.  Cover, reduce heat,
and simmer 30 minutes or until carrot is tender.  Stir in kidney beans and
mushrooms; cook, uncovered, 5 additional minutes. Ladle into individual
serving bowls; sprinkle each serving with 2 teaspoons each of Parmesan cheese and parsley.
 Yield: 4 servings.

POINTS: 3

SERVING SIZE:  1/4 of soup

SELECTIONS: 1 bread; 1 fruit/vegetable

PER SERVING: 198 calories; 35.4 g carbohydrate; 2.1 g fat (1.0g saturated);
6.0 g fiber; 11.8 g protein; 4 mg cholesterol; 578 mg sodium;
138 mg calcium; 4.3 mg iron