Makes 6 servings
2 tablespoon olive oil
1 large onion, peeled and chopped into 1/4-inch dice
2 cloves garlic, peeled and minced
2 teaspoons cumin
1 tablespoon chili powder
1 teaspoon oregano
1 teaspoon basil
2 bay leaves
1 jalapeno pepper, thinly sliced, seeds removed
1 red bell pepper, diced
2 celery stalks, diced
2 carrots, peeled and diced
2 to 4 cups water, as needed
14.5-ounce can petite diced tomatoes
15.5-ounce can black beans, drained and rinsed
15.5-ounce can kidney beans, drained and rinsed
1 tablespoon Worcestershire sauce
1 to 2 tablespoons lemon juice, to taste
Freshly ground pepper, to taste
1 cup cilantro leaves, stems removed
1. Heat olive oil in a large stockpot or heavy-bottomed pot. Sauté onion and garlic for 2 minutes. Add cumin and continue to sauté for 10 seconds. Add remaining spices, dried herbs, and vegetables and sauté another two minutes. (If the pan is too dry, add a couple of tablespoons of water.)
2. Add enough water to cover, and cook uncovered over medium-low heat until vegetables are soft, about 30 minutes.
3. Add the diced tomatoes, the two cans of drained and rinsed beans, and up to two cups of water, as needed, and stir and heat through.
4. Remove bay leaves.
5. Stir in cilantro leaves and season with salt and pepper. Serve topped with up to ¼ cup guacamole (see accompanying recipe).
- Adapted from Live Eat Cook Healthy by Rachel Khanna
Per serving: 371 calories, 2 grams protein, 25 grams carbohydrates, 6 grams sugar, 4 grams fat, no cholesterol, 443 milligrams sodium, 24 grams dietary fiber.