|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|
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. Per 1.5 cups (375 ml) serving: 200 calories, 9 g protein, 4 g total fat (0 g saturated fat), 34 g carbohydrate, 7 g fibre, 0 mg cholesterol, 444 mg sodium
Source: Leslie Beck's Healthy Kitchen