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!
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)
Shredded cheddar cheese
Fresh cilantro leaves
Crushed tortilla chips
Fresh lime wedges
In a large pot, sauté chopped onion, garlic, celery and bell pepper in oil on medium heat.
Mix in spices and canned tomatoes with juice.
In a small mixing bowl, mash ½ of the black beans (if difficult to mash, add a little of the soup stock).
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.
Pour in lime juice and remove from heat.
Serve with your favorite garnishes.
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