Ingredients
- 1 1/2 tablespoons vegetable oil
- 3/4 cup diced carrot
- 1 cup chopped onion
- 4 cloves garlic, minced or 1 teaspoon garlic powder
- 2 cups diced summer or winter squash (fresh or frozen)
- 1 1/2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)
- 1 1/2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)
- 1 can (14.5 ounces) diced tomatoes or 2 cups diced fresh
- 3 cups low-sodium broth (any type)
- 1 teaspoon cumin
- 1/4 teaspoon black pepper
Live Well Tips
- Summer squash includes zucchini and patty pan, while winter squash can be butternut and acorn to name a few!
- Change the vegetables and beans depending on what you have on hand or is available.
- Instead of cumin, try 2 to 3 tablespoons of Italian seasoning, 1 tablespoon curry powder, or 1 to 2 teaspoons of your favorite seasoning.
Directions
- Wash hands with soap and water.
- Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.
- Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
- Add beans, tomatoes, broth, cumin and pepper.
- Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).
Cook Together! Making Recipe with Kids
Easy Tasks
- Gather ingredients and equipment.
- Wash fresh foods, drain, and pat dry.
- Rinse canned foods
Intermediate Tasks
- Measure all ingredients.
Difficult Tasks
- Chop fresh vegetables
- Open canned vegetables
- Stir vegetables and heat broth
Nutrition Facts
Adapted from Food Hero, OSU Cooperative Extension Service