Add the stock slowly as you’re making this soup. If you like more of a chili, only add enough liquid to cover the vegetables. If you prefer a thinner soup, add all of the stock. Avocado, sour cream, and hot sauce would make wonderful garnishes.
Tip: If you’ve got the time, this soup tastes even better made in a slow cooker. To modify, sauté your garlic and onion as directed and add all ingredients (except fresh cilantro) to your slow cooker. Cook on high for one hour then reduce the temperature to LOW for 2-4 hours. A long, low heat will help the flavors come together more fully.
- 1 Tbsp. olive oil
- 1 cup chopped onion
- 4 cloves garlic, minced
- 1 (15 oz.) can no-salt added diced tomatoes, not drained
- 4 cups cooked black beans
- 4 med. red potatoes, cubed
- 1 (15 oz.) can no-salt added corn, drained
- 4 cups low-sodium vegetable stock
- ½ cup fresh cilantro, chopped
- 1 Tbsp. cumin
- Juice of 2 limes
- Heat olive oil in large pot over medium-high heat. Sauté the onion and garlic until soft (2-3 minutes).
- Add tomatoes and their liquid, beans, potatoes, corn, and stock. Bring to boil; reduce heat to medium-low. Simmer, covered until potatoes are soft (20 minutes).
- Add cilantro, cumin, and lime. Stir well and cook to combine flavors (10-15 minutes).
- Serve hot and garnish with extra cilantro.
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||6%|
|Saturated Fat 0.5g||3%|
|Trans Fat 0g|
|Polyunsaturated Fat 1g|
|Monounsaturated Fat 2g|
|Total Carbohydrate 70g||23%|
|Dietary Fiber 16g||64%|
|Total Sugars 8g|
|Sugar Alcohol 0g|
|Other Carbohydrate 28g|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Potatoes, Black Beans, Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Whole Yellow Corn, Onion, Lime Juice, Olive Oil, Garlic, Cilantro, Cumin.
During the holidays, we gather with friends and family to lavish each other with love...often in the form of food. As much as we all enjoy the sweets this time of year, they can be rough on our systems. That's true of everyone, but especially true of people with conditions like diabetes who need to watch their food carefully to manage their blood sugar safely. This year, why not show your love by adding in one or two options to help your guests manage their health?