22Ingredients
240Calories
70Minutes

Ingredients

  • 1 tablespoon olive oil
  • 4 cups finely chopped onion
  • 1/8 teaspoon ground cloves
  • 4 garlic cloves (minced)
  • 2 bay leaves
  • 3 cups water
  • 43 1/2 ounces vegetable broth
  • 14 1/2 ounces diced tomatoes (undrained)
  • 1 1/2 cups sweet potato (diced peeled)
  • 15 ounces navy beans (rinsed and drained)
  • 2 cups frozen whole kernel corn (thawed)
  • 2 cups zucchini (sliced, about 1 medium)
  • 1/4 cup fresh parsley (chopped)
  • 1/8 teaspoon ground red pepper
  • 3/4 cup all-purpose flour
  • 1 tablespoon cornmeal
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 tablespoon butter
  • 1/2 cup fat free milk
  • 1/3 cup frozen whole kernel corn (thawed)
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NutritionView more

240Calories
Sodium38%DV920mg
Fat7%DV4.5g
Protein18%DV9g
Carbs15%DV45g
Fiber20%DV5g

PER SERVING *

Calories240Calories from Fat35
% DAILY VALUE*
Total Fat4.5g7%
Saturated Fat1g5%
Trans Fat
Cholesterol<5mg1%
Sodium920mg38%
Potassium720mg21%
Protein9g18%
Calories from Fat35
% DAILY VALUE*
Total Carbohydrate45g15%
Dietary Fiber5g20%
Sugars11g22%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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