Corn & Black Bean Chowder
This one is great for the crock pot and is better the more it simmers. If you don't need to keep it vegan, an unprocessed natural yogurt, creme fraiche, goats cheese, or some grated parmesan works quite well as a garnish.
Servings: 6 servings
Ingredients
- 3 cups Vegetable Stock
- 12 oz. Black Beans pre-soaked
- 12 oz. Corn
- 12 oz. Tomatoes
- 1 Green Bell Pepper
- 1 Red Bell Pepper
- 1 small White Onion
- 1 small Red Onion
- 3 stalks of Celery
- 2 Carrots
- 3 cloves of Garlic
- 1 tablespoon dried Oregano
- 1 teaspoon ground Mustard Powder
- 1 teaspoon ground Fenugreek
- 1 ounce crushed Fresh Basil
- Salt and Pepper to taste
- 1-2 tablespoon Olive Oil
Instructions
- Chop your vegetables in advance (feel free to use the food processor, as they get all mixed up eventually anyway). They need to be diced, but not minced. Garlic should be minced or pressed into a paste-like substance.
- Sautee the onion, celery, & carrot until tender and the onions are clearing. Then add the green and red bell pepper.
- When the vegetables are soft, add the garlic, and a pinch of salt and pepper.
- Add the tomatoes and corn and stir gently, adding the beans and dried seasonings.
- If you are using a crock pot, at this point simply transfer the mix over to the Crock Pot, add the vegetable stock and cook on medium-high for 20 minutes and then low for as long as you need.
- If you are keeping it on the stove, add the vegetable stock and bring the mix to a boil. Keep stirring it for approximately 5 minutes while it boils. Then take it down to a simmer. Simmer until the vegetables are almost falling apart.
- About 10 minutes before you would like to eat, remove approximately 1/3 of the mix from the pot and blend it in the blender. Then add back to the mix along with the crushed fresh basil.
Nutrition
Calories: 206kcal | Carbohydrates: 37g | Protein: 8g | Fat: 4g | Sodium: 507mg | Potassium: 727mg | Fiber: 10g | Sugar: 8g | Vitamin A: 5345IU | Vitamin C: 56.2mg | Calcium: 92mg | Iron: 3.2mg