This Month's Healthy Recipe

From Dr. John McDougall's Wellness Center.

Mexican Bean Soup

This is an easy soup that anyone can put together with very little effort for delicious results! The optional chipotle powder adds a smoky flavor and a bit more heat to the soup.

1 32 ounce box vegetable broth
1 onion, chopped
1 teaspoon minced garlic
2 teaspoons ground cumin
1 teaspoon ground oregano
2 cups frozen corn kernels
2 15 ounce cans black beans, drained and rinsed
2 14.5 ounce cans fire-roasted diced tomatoes with green chilies
1/8 teaspoon chipotle powder (optional)

Place 1/4 cup of the broth in a large saucepan. Add the onion and garlic and saute for about 4 minutes, stirring frequently. Add the cumin and oregano and stir for another minute. Then add the remaining broth, corn, beans, tomatoes and chipotle powder. Bring to a boil, reduce heat, cover and cook over low heat for about 20 minutes.

Preparation Time: 5 minutes
Cooking Time: 30 minutes
Servings: 6


Butternutty Soup

This is a mildly spicy, slightly creamy, squash soup. This is delicious with a loaf of fresh bread and a mixed spinach salad.

1/3 cup water
4 cups peeled and cubed butternut squash
1 onion, chopped
1 tablespoon minced garlic
1 tablespoon soy sauce
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
4 cups vegetable broth
1/2 cup natural peanut butter
2 tablespoons tomato paste
1/2 teaspoon crushed red pepper
1/4 cup chopped fresh cilantro
2 tablespoons chopped roasted peanuts (optional)

Place the water in a large soup pot. Add the squash, onions, garlic, soy sauce, cumin and coriander. Cook, stirring occasionally, for about 5 minutes, until onion is tender. Add the broth, peanut butter, tomato paste, and crushed pepper. Mix well, bring to a boil, reduce heat, cover and cook for about 20 minutes, until squash is very tender. Mash slightly with a bean masher while still in the pot. Mix well. Serve with chopped cilantro and optional peanuts to garnish each bowl.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 6-8

Variation: Use 2 10 ounce packages of frozen Cascadian Farms Organic Winter Squash instead of the butternut squash. Add this when you add the broth, after the onions are cooked. The squash will thaw as the soup heats up. No mashing is necessary; just use a whisk near the end of the cooking time. The flavor is slightly different because this is not butternut squash, but the soup is still delicious.

Posted April 2006 | Permanent Link

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