Ingredients
  • 1 teaspoon olive oil
  • 1 medium red or green bell pepper
  • 2 teaspoons chopped garlic (bottled is fine)
  • 1 14-ounce can chopped tomatoes with juice
  • 1 4-ounce can chopped green chiles
  • 1 cup frozen corn kernels
  • 1 tablespoon dried thyme
  • 2 cups low-sodium vegetable broth (homemade is best)
  • 4 16-ounce cans black beans (rinsed and drained)

Pantry-Ready Black-Bean Soup

Elisa Bosley
  • Serves: 4 people
  • Calories per serving: 455

This recipe from my friend Lynne has become a year-round favorite because it’s so healthy and simple—most of the ingredients are always in my pantry (be sure to look for BPA-free cans). Prep tips: If you’re not vegan, feel free to use homemade chicken stock, include leftover cooked ham or chicken, and top with cheddar cheese or sour cream. Serving tip: Great with cornbread muffins.

Directions
  1. In a large pot over medium heat, combine olive oil, bell pepper, and garlic. Sauté for a few minutes until tender (don’t let garlic brown).
  2. Add all remaining ingredients and bring to a boil. Reduce heat and simmer 10 minutes. Purée 2 cups of the mixture in a blender; return to pot. Taste and adjust seasoning with salt or more spices. Heat through and serve.

PER SERVING: 455 cal, 4% fat cal, 2g fat, 0g sat fat, 0mg chol, 24g protein, 86g carb, 21g fiber, 596mg sodium

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on Nov. 14, 2012