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Corn & Black Bean Soup


Tired of tacos every Tuesday? How about taco soup Tuesday! The bold taco flavors in this one pot vegetarian meal will satisfy even the meat eaters.


With a ton of veggies and black beans for protein, all you need to add is a whole grain like a toasted tortilla, some quinoa or rice to make it a complete meal. This is an affordable and flavourful recipe you can easily whip up on any weeknight.

Do yourself a favour and make a big batch or freeze the leftovers for another day. You'll thank yourself when all you need to do is pull it out of the freezer and heat it up!


Serves 6-8


Ingredients


2 tbsp vegetable oil

½ large onion, diced

2 cloves garlic, diced

2 stalks celery, diced

1 bell pepper, diced (any color)

1 tbsp ground cumin

1 tbsp ground coriander (optional)

1 tbsp paprika

1 can (796 ml/28oz) diced tomatoes (with juice)

1 tetra pack (approx. 900ml) soup stock - chicken, beef or vegetable

1 can black beans, drained and rinsed

1 cup frozen corn

Juice of 1 lime (approx. 2 tbsp)


Garnishes (optional):

Plain yogurt

Shredded cheddar cheese

Fresh cilantro leaves

Crushed tortilla chips

Avocado

Fresh lime wedges

Instructions

  1. In a large pot, sauté chopped onion, garlic, celery and bell pepper in oil on medium heat.

  2. Mix in spices and canned tomatoes with juice.

  3. In a small mixing bowl, mash ½ of the black beans (if difficult to mash, add a little of the soup stock).

  4. Add beans (mashed and whole), soup stock and corn to the pot and bring to a simmer on medium low heat for at least 20 minutes.

  5. Pour in lime juice and remove from heat.

  6. Serve with your favorite garnishes.



Substitution

  • You can substitute most vegetables you happen to have in your fridge or freezer - try carrots, green beans, beets, kale, spinach, zucchini, sweet potato or cabbage.

  • This recipe calls for black beans, however any type of beans or lentils would work.

*It's a super versatile recipe that's hard to mess up! Put it on your menu this week!


If you enjoyed this recipe, do me a favour and give it a ♡ and consider sharing a photo on social media and tag @reallifenutrition.rd.



Recipe by Janine LaForte, RD

REAL LIFE NUTRITION

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