Friday, September 13, 2013

VeganMoFo Day 13 - Your Kids Will Love This Soup

We had a very busy morning - a 3 hour wait at the cardiologist's office, a few phone calls afterwards, then buying new sneakers for hubby so he has something to wear at cardiac rehab when he starts. All of this with the temps hovering in the 90's once again. 

By the time dinner came around I was in no mood to take a long time to cook anything and didn't want to heat the kitchen any hotter than it already was. It's a good thing I had already planned on this family favorite, both mine and the McDougall's apparently. Mary McDougall had written that she served this a lot to her kids.


Preparation Time:  5 minutes
Cooking time:  12-13 minutes
Servings: 4

¼ cup finely chopped onion
¼ cup water
2  16 ounce cans fat free refried beans
1 ¾ cups vegetable broth
2 cups frozen corn kernels
1/3 cup mild Mexican red sauce
½ teaspoon ground cumin

Place the onion and water in a medium saucepan.  Cook and stir until the onion is tender and the water has evaporated.  Add the remaining ingredients, mix well, and cook over very low heat for 10 minutes.  Garnish with fresh cilantro if your child likes cilantro.

The McDougall Program for A Healthy Heart
John McDougall, MD and Mary McDougall
page 322

My favorite Mickey Mouse spoon makes a nice touch

I buy Eden lower sodium refried beans from VitaCost, because our local health food store would rather dedicate shelf space to gluten-free than salt-free or low fat foods the past few years.

Bryanna's broth powder is what I use to make the broth.

And I always assumed the "Mexican sauce" is plain old salsa.

Mary recently included this recipe in a newsletter devoted to children's favorite meals. It has also been shared under the name "Bean and Corn Soup" but with some Tabasco sauce added, so if it looks familiar, it's in the Quick and Easy book and possibly MWLP, too.

So quick and easy to make, heavy, filling, and flavorful. My husband enjoys this with some of Lori's Cornbread, but it's too darn hot to light the oven, and we just had some earlier in the week, so tough titties, he had to do without. When finished he said the cornbread would have been too much, that this soup was just right the way it was. I'm glad I didn't cave in to the guilt and make it anyway!

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