1 cup 250 mL frozen corn
4 cups 1000 mLcooked beans
3 cups 750 mL diced tomatoes (1 large can)
8 cups 2000 mL chopped vegetables
  • onion (frozen is ok)
  • carrots
  • celery
  • peas
  • green, red, etc. peppers
  • parsnips
  • zuccini
  • eggplant
  • sweet potatoes
  • spinach
  • kale
1/8 cup 30 mL oil (canola, olive, etc.)
2 tsp 10 mL basil
2 tsp 10 mL chili powder
2 tsp 10 mL cumin
1 tsp 5 mL salt


  1. Chop the vegetables into bite-sized pieces.
  2. Put the oil in the bottom of the pot. Put the pot on the stove on medium-low heat with the lid on.
  3. Add the onions to the pot and leave them for 5 minutes. If you don't have (or aren't adding) any onions, skip the wait as well.
  4. Add the spices (basil, chili poweder, cumin) and salt. Also add any hard vegetables, including carrots, celery, sweet potatoes, and parsnips. Stir the vegetable mixture.
  5. Cook for 10 minures.
  6. Add all the other vegetables and the frozen corn. Stir.
  7. Cook for 5 minutes.
  8. Add the beans and diced tomatioes. Stir.
  9. Simmer (cook on low heat) for at least 30 minutes. More doesn't do any harm. Stir occasionally.
  10. Optionally, sprinkle with grated cheese when you serve it.


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