- 1–2 Tbs. oil (extra virgin olive (use the code STEWARDSHIP for 10% off at that site!) or coconut oil)
- 1 chopped onion
- 1 chopped red pepper
- 2–3 cloves garlic, minced
- 1 chopped jalapeno (to taste)
- 3 carrots, chopped or sliced
- 1–2 tsp. chili powder
- 2 tsp.-1 Tbs. ground cumin
- 4 c. homemade chicken stock (or use the “broth” from cooking dry beans, with or without adding extra veggies for flavor)
- 3 cans or ~6 cups cooked black beans
- 1 15-oz. can (or home canned pint) diced or whole tomatoes
- 1 c. frozen corn (optional)
- 1/4 tsp. ground pepper
- 1/2 tsp. salt, if using unsalted broth
- In a large pot, heat oil over medium and cook onion and peppers for a few minutes until soft.
- Mince garlic 5-10 minutes before adding to pot for best nutrition.
- Add garlic, carrots, and all spices and cook and stir for one minute.
- Pour in the broth, 2 cups (or 1 can) of beans, corn and pepper.
- Bring to a boil.
- The can of tomatoes and remaining beans need to be pureed before adding to the pot. I like to do this in the can or jar with my stick blender, but a food processor or blender works well too.
- Add to the pot, and once everything is boiling, reduce the heat to low.
- Cover and simmer for 10-15 minutes until the carrots are tender.
- New option: I tried adding 2/3 of the beans to the pot along with the tomatoes, then blending everything right in the pot with my stick blender. I added the final two cups of beans whole. The resulting soup is not as appetizing to look at, but the taste is the same and more vegetables were pureed, so more got past the kid-meter.
Serves at least 8. Easy to double!
Cost: $3-4 for the whole pot, under 50 cents a serving.
Serve with a dollop of sour cream or guacamole on top and some shredded cheese to pass at the table.