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.
Ingredients
- 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
Directions
- 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.
Nutrition Facts
6 servings per container
Serving Size 608 g
| Amount per serving | ||
|---|---|---|
| Calories | 360 | |
| % Daily Value* | ||
| Total Fat 3.5g | 5% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 0mg | 0% | |
| Sodium 135mg | 6% | |
| Total Carbohydrate 71g | 26% | |
| Dietary Fiber 15g | 53% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 48g | ||
| Protein 15g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 99.2mg | 8% | |
| Iron 4.8mg | 25% | |
| Potassium 1395mg | 30% | |
| Vitamin A 154.4mcg | 15% | |
| Vitamin C 24.6mg | 25% | |
| Vitamin E 1.5mg | 10% | |
| Vitamin K 13.7mcg | 10% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 5.7mg | 35% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 230.9mcg | 58% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.9mcg | 4% | |
| Chloride 6.7mg | 0% | |
| Pantothenate 1.1mg | 20% | |
| Phosphorus 302mg | 25% | |
| Iodine 0.5mcg | 0% | |
| Magnesium 131.4mg | 30% | |
| Zinc 2.2mg | 20% | |
| Selenium 3mcg | 6% | |
| Copper 0.5mg | 60% | |
| Manganese 0.8mg | 35% | |
| Chromium 0mcg | 0% | |
| Molybdenum 87.3mcg | 190% | |
* 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.
Ingredients
Low Sodium Vegetable Stock (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Red Potatoes, Black Beans, No Salt Added Diced Tomatoes (organic Tomatoes, Organic Tomato Juice, Calcium Chloride, Citric Acid), No Salt Added Sweet Corn (whole Corn, Water), Onion, Lime Juice, Olive Oil, Garlic, Cilantro, Cumin.
Latest from Our Blog
Waste Less Food, Help the Earth
For Earth Month, let's think about how our food habits affect the planet. Try these simple ways to cut back on food waste and make an impact.