Girl Meets Cooking
Fiesta Mexican soup
400g (1 can) black beans, drained
400g (1 can) chopped tomatoes
198g (⅔ can) sweet corn, drained
100g long grain rice
2 cloves garlic, diced
1 red onion, diced
1 bunch coriander, chopped
1 yellow pepper, sliced
1.6 litres vegetable stock
1 teaspoon oil
- Heat the oil in the saucepan. Add the red onion and garlic. Fry for 4 minutes.
- Add the tomato and vegetable stock. Bring to a boil.
- Add the rice. Cook for 15 minutes.
- Add the black beans, sweetcorn and pepper. Cook for 5 minutes.
- Garnish with coriander and serve.
- Keep an eye on the soup as it cooks. If it looks like it is drying out, add a little extra vegetable stock.
- Canned beans are fast and convenient, but dried beans are more economical. If a recipe calls for canned beans, take half the specified amount of dried beans, soak them overnight and then cook until tender. Black beans take about 50 minutes to cook.
- Try adding cherry tomatoes and chopped avocado to the final dish for extra flavour and colour.
- Canned beans and vegetables are usually high in sodium. Choose ones that are labelled “no salt added”, or rinse the beans and vegetables before cooking.
- Black beans are a good source of protein. They are also low in saturated fat and cholesterol, high in fibre and an excellent source of folate.
- Mix white rice with brown rice to increase the fibre content of this dish.