Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Molasses | 1 tbsp (20g) | 58 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Cider | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 tsp. vegetable oil
- 1 cup chopped onion ( 1/2 large)
- 2 medium cloves garlic, peeled and crushed
- 1 tsp. ground cumin
- 1/2 tsp. dried oregano
- 3 ripe medium tomatoes, halved, seeded and chopped (4 cups)
- 2 cups low-sodium vegetable broth 1 tsp. molasses
- 1 medium red bell pepper, cut into 1-inch chunks
- 1 medium yellow bell pepper, cut into 1-inch chunks
- 1 medium or 2 small zucchini, halved lengthwise and cut into 3/8-inch-thick
- slices (2 1/2 cups)
- 1 cup fresh corn (2 ears)
- 19-oz. can black beans, rinsed and drained, or 1 3/4 cups cooked black beans
- 1/2 tsp. cider vinegar
- Chopped fresh cilantro, lime wedges, and avocado slices for garnish (optional)
- 4 dried New Mexico chilies ( 1/2 oz.), stemmed and seeded
- =
Directions
In dry heavy skillet, preferably cast-iron, toast chilies over medium heat until fragrant, 20 to 30 seconds per side. Remove from heat; cool. Tear chilies into small pieces, discarding any remaining seeds. Set aside.
In large heavy saucepan, heat 2 teaspoons oil over medium heat. Add onion and cook, stirring often, until lightly golden, 3 to 4 minutes. Add garlic, cumin and oregano and cook, stirring, 30 seconds. Add tomatoes, broth, molasses and reserved chilies; increase heat and bring to a simmer. Reduce heat to medium and cook, stirring occasionally, 30 minutes. Remove from heat; cool slightly.
In blender or food processor, in batches, puree tomato mixture until smooth. Pass mixture through fine-meshed sieve into bowl. Set aside.
In Dutch oven or deep sauté pan, heat remaining 2 teaspoons oil over medium-high heat. Add both bell peppers, zucchini and corn; season with salt and freshly ground pepper to taste. Cook, stirring often, until vegetables are softened, about 4 minutes. Add black beans and reserved tomato mixture; bring to a simmer. Cook, stirring occasionally, until vegetables are just tender, 1 to 2 minutes more. Stir in vinegar. Just before serving, garnish with cilantro, lime wedges and avocado if desired.