Sometimes a warm bowl of soup is the perfect remedy for a cold day. Curl up around the fire and warm up your insides with this healthy and delicious meal. Black beans bring protein and fiber to this hearty vegetable soup, while cumin and chili powder add savory zip to this Southwest-inspired comfort food.

Serves 6-10

Ingredients

2 cups (280 g) 13 Foods frozen black beans*
1 cup (160 g) chopped onion
2 (6 g) garlic cloves, chopped
½ to 1 lb (225 to 450 g) sausage (optional)
2 tsp (5 g) chili powder
1 tsp (2 g) ground cumin
1 tsp (6 g) salt
3 cups (28-oz / 755 g can) whole tomatoes, no salt added, undrained
¾ cup (5.5 fl oz / 180 mL can) spicy tomato juice
½ cup (1/2 4-oz /120 mL can) chopped green chiles, undrained
1 cup (165 g) kernel corn
2 cups (480 mL) vegetable broth or water
2 cups (225 g) zucchini, cut into quarters

Preparation

  • In a 3-quart saucepan, sauté chopped onion, garlic, and sausage (optional) with chili powder, cumin, and salt.
  • Add black beans, whole tomatoes, spicy tomato juice, chiles, corn and vegetable stock or water. Bring to boil. Reduce heat to low, cover, and simmer for 10 minutes.
  • Add zucchini. Cover and simmer for 5 minutes or until zucchini is tender.
  • Remove from heat. Serve with tortilla strips, chopped cilantro, and chopped tomato.

*Cook according to package directions.

PER SERVING (⅛ of recipe for all first ingredients & excluding optional ingredients): 120 Cal, 1 g total fat (0 g sat fat), 0 mg chol, 580 mg sodium, 25 g carb (7 g fiber, 6 g sugar), 6 g protein.

Review and analysis by Janet Mann Nutrition Consulting.