Eat (or Sip) Your Veggies!

Decreasing meat consumption (even just a little) and upping your vegetable intake can do 

wonders for the digestive tract.

This vegetarian “Soup Pot” along with a fast-and-fragrant Corn Bread is a delicious meal that can be prepared quickly and by novice cooks.

While you certainly can make this soup with dried beans rehydrated and cooked ahead, using canned beans saves a lot of time.

Black beans are one of the “super-star” foods, high in anthocyanins which are a flavonoid in dark skinned plants.

Anthocyanins are powerful antioxidants that scavenge and mop up free radicals after digestion. Since free radicals are associated with many disease states, eating your black beans will make your digestive system smile.

Black Bean Soup Pot


2 tablespoons oil

4 cloves garlic, minced

1 medium onion, chopped finely

1 carrot, peeled and diced

1 green pepper, chopped

3 tomatoes, chopped

4 cups stock using a combination of tomato juice/vegetable stock

1 398-ml can of black beans, drained and well rinsed

1 341-ml can of corn, drained and rinsed

1 cup fresh chopped cilantro (snip with scissors for speed)

freshly ground pepper


In a large soup pot, heat the oil and sauté the garlic, onion, carrot and green pepper for about five minutes.

Add in the tomato juice/vegetable stock and allow to simmer gently (do not boil).

Add in the tomatoes, black beans, corn and cilantro.

Add freshly grated pepper and adjust seasoning (you may or may not need salt).

Heat just to below boiling.

Serve garnished with sour cream and grated cheese or both.

Northern Corn Bread


1 cup flour

? cup sugar

2 teaspoons baking powder

1 cup corn meal

2 eggs

¼ cup vegetable oil

1 cup milk


Grease a small loaf tin.

Preheat oven to 350 F.

In a large bowl, blend together the dry ingredients: flour, sugar, baking powder and corn meal.

In a second bowl, whisk together the eggs, oil and milk.

Pour the wet ingredients into the dry ingredients, mixing just till well blended.

Portion the batter into the greased loaf tin.

Bake 40 to 45 minutes or until inserted wooden pick comes out clean.

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