Cooked cornmeal makes a delightfully dense soup base. Serve this meal-in-a-bowl with a bountiful salad and crusty bread.

　　

Ingredients

6 to 8 servings

　　2 tablespoons olive oil

　　3 to 4 cloves garlic, minced

　　6 cups water

　　1 cup yellow cornmeal, preferably stone-ground

　　One 16-ounce can small red beans, drained and rinsed

　　1 medium-small zucchini, quartered lengthwise and sliced

　　1 cup diced ripe tomatoes

　　1/4 cup oil-cured sun-dried tomatoes, plus more for topping if desired

　　1 teaspoon Italian herb seasoning

　　6 to 8 ounces Swiss chard or spinach, well washed, stemmed, and chopped

　　Salt and freshly ground pepper to taste

　　Handful of basil leaves, cut into strips

　　1/2 cup grated mozzarella-style nondairy cheese for topping, optional

　　

Step 1

Heat the oil in a soup pot. Add the garlic and sauté over low heat until golden.

　　

Step 2

Add 4 cups of the water and bring to a gentle simmer. Pour the cornmeal into the pot in a thin, steady stream, 1/4 cup at a time, whisking constantly.

　　

Step 3

Stir in the beans, zucchini, tomatoes, dried tomatoes, and seasoning. Cover and continue to simmer gently. Uncover to whisk well every 5 minutes or so, for 25 minutes, or until the cornmeal is cooked. Whisk in 1 cup of water with each of the last two stirrings.

　　

Step 4

Stir in the chard or spinach. Cook for an additional 7 to 10 minutes for the chard and 3 to 5 minutes for the spinach, just until tender but still bright green. Adjust the consistency with more water if needed. The soup should be fairly thick, but thinner than a cornmeal porridge.

　　

Step 5

Season with salt and pepper and serve. Top each serving with a few strips of basil, and if desired, a sprinkling of cheese and a few extra strips of dried tomato.

　　

Nutrition Information

Step 6

Per serving:

　　

Step 7

Calories: 184

　　

Step 8

Total fat: 6g

　　

Step 9

Protein: 6g

　　

Step 10

Fiber: 7g

　　

Step 11

Carbohydrate: 29g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 235mg

　　Vegan Soups and Hearty Stews for All Seasons