Roasting the onion, garlic, and corn improves and intensifies flavor. Some supermarkets carry roasted garlic puree in a jar to save you a step. (I didn't roast any of it--too time consuming)
| 1 | sm. onion, unpeeled |
| 1 | head garlic, unpeeled |
| 1/2 | c. corn, fresh or frozen |
| 1 3/4 | c. cooked black beans, or 15-oz. can, drained |
| 1 | c. cooked garbanzo beans or 1/2 of a 15-oz can |
| 1 | medium orange |
| 2 | T. tomato paste |
| 1 | tsp. oregano |
| 1/2 | tsp. coriander |
| 1/4 | tsp. allspice |
| 1/8 | tsp. dried chili flakes |
| 1/2 | red bell pepper, diced |
| 3 | T. chopped cilantro (optional) |
Preheat oven to 400. Place onion, garlic, and corn on a nonstick baking sheet and roast stirring the corn occasionally, until it's browned, about 15 minutes. Remove browned corn and set aside to cool. Continue roasting the onion and garlic until soft, about 45 minutes. Remove from oven and set aside until cool enough to handle.
Slice off top of garlic and squeeze desired amount into a 2-quart saucepan (Garlic is milder when roasted so use as much as you like--a clove or the whole head! Store any unused garlic, tightly wrapped, in the refrigerator for up to 1 week.) Peel onion, chop and add to pan, along with corn and beans. 3. Grate enough zest from orange to measure 1 teaspoon and add to the bean mixture. Peel orange, removing pith, then section and cut flesh into cubes. Set aside. 4. In a small bowl, stir together tomato paste, water, oregano, coriander, allspice, and chili flakes; add to beans. Bring mixture to a boil, then reduce heat, and simmer for about 10 minutes. Remove from heat and stir in orange cubes and diced red pepper. Garnish with cilantro, if desired. Makes about 4 cups.
per cup: 238 calories (5% from fat), 11 g protein, 1.3 g fat, 44 g carb., 14mg sodium, 0mg cholesterol, 10g fiber