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Healthy Vegetarian Soups and Stews

Black Bean, Corn, and Wild Rice Soup

Ingredients:

  • 1 tbsp canola oil
  • 1 medium onion, chopped
  • 1 can of corn, drained or 1 cup frozen, thawed corn
  • 2 large carrots, chopped
  • 1 ½ tsp. garlic, minced
  • 3 ½ cup vegetable or chicken stock
  • 1 (19 oz) can chopped tomatoes with juices
  • 1 can black beans, drained and rinsed
  • 1/3 cup wild rice
  • 1 tbsp. packed brown sugar
  • 1 ½ tsp. smoked paprika
  • 1 ½ tsp. dried basil
  • Fresh ground pepper, to taste
  • 3 tbsp fresh cilantro or parsley, chopped
  • Optional: individual dollop serving  of plain yogurt or light sour cream

Instruction:

Place a large pot over medium-high heat, add oil, onions, corn, carrots, and garlic; sauté for 5 minutes or until vegetable become slightly tender and brown.  Add remaining ingredients except for cilantro (or parsley or yogurt/sour cream if using), stir well.  Once soup comes to a boil, lower to medium-low heat, cover, and let it cook for 30 minutes or until rice is cook thoroughly.  Ladle into bowls and if desired top individual serving bowls with chopped cilantro (or parsley) and a dollop of plain yogurt or sour cream.

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