Ingredients:

• 2 cups cooked black beans or 1 can low sodium black beans
• 3 cups of water or vegetable broth
• 1 Bay Leaf
• 1/2 teaspoon fine Sea Salt, less if using canned beans that are not 'low sodium' or 'No salt added'
• 2 teaspoons olive oil
• 1 large onion, chopped
• 2 celery stalks, chopped
• 1 large red or green bell pepper, chopped
• 1 (15-ounce) can low sodium, diced tomatoes, with juices
• 1 medium sized bunch of kale, stemmed and cut into bite sized pieces
• 1 cup fresh or frozen corn kernels
• 2 teaspoons Dried Thyme
• 2 teaspoon freshly Ground Black Pepper
• 2 teaspoon Red Pepper Flakes - more or less depending on your desired heat level
• 2 tablespoons Dried Cilantro

Directions:

1. Heat the oil in a heavy pot over medium heat. Add the onion and saute until translucent, about 6-7 minutes.
2. Add the celery and bell pepper, cover and cook until the pepper begins to soften, about 4 minutes.
3. Add the tomatoes and their juices, kale and corn. Cook for 2 minutes.
4. Add the thyme, black pepper, and crushed red pepper flakes and cook for 3 minutes, stirring frequently.
5. Add the black beans 3 cups of water to the pot. Increase the heat to high and bring the soup to a simmer.
6. Decrease the heat to medium-low and gently simmer about 30 minutes. (Add additional water if needed to keep a soup-like consistency.
7. Remove the bay leaf.
8. Stir in the cilantro, and season to taste with salt and black pepper.
9. Ladle the soup into bowls and serve. Add more red pepper flakes if you are looking for a little more 'spice'.

Serves: 6

Nutritional Information (per serving):

Calories 327
Protein 18g
Carbs 61g
Cholesterol 0mg
Fat 3g
Sat Fat 1g
Trans Fat 0g
Fiber 14g
Sodium 714mg
Sugar 7g