Hearty Black bean and vegetable soup
This hearty, warm soup made with nutritious veggies, fiber, and protein is perfect for a weeknight or weekend dinner. Serve it with whole grain dinner rolls or just eat it alone. The recipe makes 4 large bowls.
Ingredients:
1 teaspoon olive oil
6 garlic cloves, minced
1 large onion, minced
1 tsp. cumin-coriander powder
1 tsp paprika powder
1 tsp turmeric powder
2 cups finely chopped tomatoes, with the juice
8 cups vegetable broth
1⁄2 tsp salt
Black pepper to taste
2 carrots diced (small cubes)
1 medium zucchini, diced (small cubes)
2 cups frozen fire-roasted corn or fresh corn kernels
2 cups cooked black beans. If you want you can take low sodium canned ones well drained
chopped cilantro to garnish
1 tablespoon sour cream to garnish
1 tablespoon shredded cheese to garnish
Method:
1) In a large soup pot, heat olive oil over medium heat.
2) Sauté the garlic, & onion for 10 minutes, stirring often.
3) Add tomatoes with juices, vegetable stock, salt, paprika powder, turmeric powder & pepper, and bring to a boil.
4) Add black beans, corn and cook for 15 minutes.
5) Now add carrots and zucchini, cook 5-10 minutes until veggies are tender, not mushy.
6) To thicken the soup, remove 2 cups stew from the pot and puree (wait till it is slightly cooled) in a blender or food processor, and return it to the pot.
7) Top each bowl, garnish with cilantro, sour cream, cheese and serve.