Heat the oil in a medium saucepan and sauté the onions for 2 to 3 minutes, stirring frequently. Add all remaining ingredients. Stir to mix and bring to a boil. Reduce the heat to medium-low and simmer uncovered for 10 minutes, stirring occasionally.
Per serving - 156 calories, 4 g fat (22% calories from fat), 10 g protein, 21 g carbohydrate, 6 g fiber, 0 mg cholesterol, 400 mg sodium