• Cooking Time:
  • Servings: 4
  • Preparation Time:


Serve with a fruit salad of sliced bananas, papaya and pineapple dressed with a spoonful of honey, a pinch of salt, and a squeeze of lime for a complete meal.


Per serving (about 24oz/684g-wt.): 360 calories (90 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 1480mg sodium, 55g total carbohydrate (17g dietary fiber, 10g sugar), 15g protein


  • 2 tablespoons extra virgin olive oil*
  • 1/2 bag baby carrots, thinly sliced
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 medium red onion, chopped
  • 3 cloves garlic, finely chopped
  • 1 tablespoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 2 (15-ounce) cans black beans, drained and rinsed*
  • 1 cup frozen corn kernels, thawed*
  • 1 (14-ounce) can diced tomatoes, with their juice
  • 1 quart vegetable broth
  • 2 tablespoons hot sauce*
  • 2 tablespoons chopped cilantro plus several leaves for garnish


  • Heat oil over medium heat in a large soup pot. Add carrots, bay leaf and 1/2 teaspoon of the salt and cook until carrots are just tender, about 7 minutes. Add onions, garlic and remaining 1/2 teaspoon salt and cook 5 minutes more. Add cumin, cinnamon, beans, corn, tomatoes and broth and bring to a boil. Reduce heat and simmer for 10 minutes. Stir in hot sauce and chopped cilantro. Ladle hot soup into bowls and serve garnished with cilantro leaves.

Categories: Macrobiotic  Vegan  Vegetarian 

Author Credit: Whole Foods

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