Ingredients
| Quantity | Ingredients |
|---|---|
| 2 tbsp / 25 ml | canola oil |
| 1 cup / 250 ml | chopped onion |
| 3 | garlic cloves, crushed |
| 1 cup / 250 ml | chopped carrot |
| 6 cups / 1.5 L | water |
| 2 | 19 oz/540 ml cans black beans, drained and rinsed well |
| 1 | 28 oz/796 ml can diced tomatoes |
| 2 tbsp / 25 ml | freshly squeezed lime juice |
| 1 tsp / 5 ml | coarse sea salt, or to taste |
| 1 tso / 5 ml | ground cumin |
| 1/4 tsp / 1 ml | red pepper flakes, or to taste |
| 1 cup /250 ml | fresh or frozen corn kernels |
| 1/2 cup / 125 ml | chopped fresh cilantro |
Directions
Heat oil in a large saucepan over medium heat. When pan is hot, add onions and sauté for about 8 to 10 minutes or until soft. Add garlic; sauté another minute.
Add carrots, water, beans, tomatoes, lime juice, salt, cumin and red pepper flakes. Cover and bring to a boil; reduce heat and simmer for 30 minutes.
Remove from heat; purée with a hand blender until beans are somewhat blended but still chunky. Add corn. Garnish with cilantro.
Serves 8.
Nutrition Facts
| Serving Size | Per 1.5 cups (375 ml) |
| Calories | 200 |
| Cholesterol | 0 |
| Carbohydrates | 34 |
| Fiber | 7 |
| Protein | 9 |
| Fat | 4 |
| Saturated Fat | 0 |
| Trans Fat | 0 |
| Sodium | 444 |
Source: Leslie Beck's Healthy Kitchen