Cooking Matters WICShopper

This recipe provided by Cooking Matters

Print Recipe
0 from 0 votes

Black Bean Vegetable Soup

Freezer-friendly hearty soup chocked full of veggies
Prep Time14 mins
Cook Time25 mins
Total Time39 mins
Course: Mains & Sides, Soups
Servings: 8 1 1/4 cup servings

Equipment

  • Can opener
  • Colander
  • Cutting board
  • Fork
  • Large pot
  • Measuring cups
  • Measuring spoons
  • Medium bowl
  • Mixing spoon
  • Sharp knife
  • Vegetable peeler

Ingredients

  • 4 cloves garlic
  • 1 medium onion
  • 2 medium carrots
  • 2 medium celery stalks
  • 1 medium apple
  • 2 15-oz cans black beans, no salt added
  • 1 14 ½-oz can crushed tomatoes, no salt added
  • 1 Tablespoon canola oil
  • 2 Tablespoons chili powder
  • 4 teaspoons ground cumin
  • 4 cups low-sodium vegetable broth
  • 1 8 ¾-oz can whole kernel corn or 1 cup thawed frozen corn
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/3 cup fresh cilantro leaves optional

Instructions

  • Peel and mince garlic. Peel and chop onion.
  • Rinse carrots, celery, and apple. Peel and chop carrots. Chop celery and apple.
  • If using, rinse and mince cilantro.
  • Using a colander, rinse and drain black beans. In a medium bowl, add half the black beans, reserving the rest for later. Add tomatoes to the bowl. Mash together with a fork.
  • In a large pot over medium heat, heat oil. Add garlic, onion, carrots, and celery. Cook, stirring occasionally, until onion is softened, about 5 minutes. Add chili powder and cumin. Cook, stirring, for 1 minute. Add chopped apple, mashed bean and tomato mixture, remaining beans, broth, and corn. Bring to boil. Reduce heat and simmer until vegetables are tender, 10-15 minutes more. Stir in salt and pepper. If using, stir in cilantro now.

Notes

  • Leftover soup keeps for up to 3 days in the refrigerator or 1 month in the freezer.
  • If you have a blender, use it to puree the tomatoes and beans in Step 4. This will give the soup a smoother feel.
English Español Tiếng Việt العربية Afsoomaali 简体中文