Preparation time: 50 min.
(Longer if you cook your own beans)
Serves 8. From allrecipes.com
- 1-tablespoon vegetable oil
- 1 yellow onion, chopped
- 1 clove garlic, minced
- 2 carrots, peeled and chopped
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 4 cups vegetable or chicken stock or water
- 2 (15 oz.) cans of black beans, rinsed and drained
- 1 (8.75 oz.) can whole kernel corn or 1 ½ cups fresh corn
- ¼ teaspoon ground black pepper
- 1 (14.5 oz.) can stewed tomatoes or 1 lb. fresh tomatoes, chopped
What to do:
- In a large saucepan, heat oil over medium heat. Add onion and carrots. Stir and cook 10 minutes, or until onion is softened and carrots start to “sweat.”
- Add the chili powder, garlic, and cumin stir and cook 1 min.
- Add the stock or water, 1 can of rinsed beans, corn, and black pepper, bring it to a boil, and let cook while you do the next step.
- In a food processor or blender (or use a potato masher and do by hand) puree together the tomatoes and 1 can of rinsed beans.
- Reduce the heat in the pot that is boiling away, and add the pureed beans and tomatoes. Stir well.
- Reduce the heat and simmer 10-15 minutes until the carrots are tender.
Nutrition facts per serving:
Calories 166 (18% from fat); Protein 7.6 gm., Fat 3.4 gm. (sat 0.3 gm.), Carbohydrates 27.1 gm., Fiber 7.9 gm., Cholesterol 0 mg, Iron 3 mg, Sodium 651 mg, Calcium 67 mg.