Ok, Labor Day has come and gone – September is in full swing – and I know that techincally it’s still summer, but I think it’s safe to start sharing some “fall-ish” recipes.
I’m a brown-bag lunch kind of gal (even though my ‘brown bag’ is actually a plastic grocery bag that hasn’t been used to pick up dog poop). And after doing the math, I realized that I may actually eat more meals at the office than I do in my own home! Augh – sighhhhh.
It’s real easy to get real bored with lunch from week to week. There are only so many lunch meats and 100-calorie snack packs to be rotated. So soup can really put a spring in my lunch step! And this Black Bean Veggie Soup is a keeper – it get’s an A++++++, because not only is it:
b) easy to make
c) lasts for an entire week’s worth of lunch
It’s healthy, and only 4WW points per serving!
Black Bean & Veggie Soup
*Adapted from Allrecipes.com
*1 serving = 1.5 cups
yields about 6 servings (9 cups total)
2 tbsp. olive oil
2 large carrots, peeled and chopped
1 medium onion, chopped
2 large garlic cloves, minced
1 tbsp. Chili powder
1 tbsp. cumin
2 cups chicken stock
2 – 15oz. cans black beans, rinsed and drained
1 – 28oz can crushed tomatoes
1 – 8.75 oz. can whole kernel corn
salt & pepper to taste
1) In a large saucepan or dutch oven, heat olive oil over medium heat; cook onion, carrots and garlic until onion is softened (about 5 minutes).
2) In the meantime, take the crushed tomatoes and 1 can of black beans and puree them together in a food processor. Set aside.
3) Add chili powder and cumin to onion/carrot/garlic mixture and cook stirring for about a minute.
4) Add the chicken stock, 1 can of black beans and can of kernel corn and bring to a boil.
5) Once the veggies have come to a boil, add the black bean and tomato puree to the pot. Reduce heat, cover soup, and simmer for about an hour. Add salt & pepper to taste.
I think the longer you simmer, the better, but I would advise atleast an hour. It really gives all the flavors a chance to really meld together.
This is also a great base for a chilli – I often times will add chicken or lean ground beef to this to make it a more hearty stew vs. soup, but regardless, you’re used plastic grocery bag will be happy 🙂 And so will your belly!