Preparation time: 15 minutes
Cook time: About 30 minutes
Serves: 6

Ingredients

Butter 1 tablespoon (15 mL)
Garlic, minced 3 cloves
Onion, chopped 1
Sweet red pepper, 1 large chopped (about 1 ½ cups or 375 mL)
Sweet potato, 2 cups (500 mL) peeled and chopped
Chili powder 1 to 2 tablespoons (15 to 30 mL)
Dried oregano and cumin 1 teaspoon (5 mL) each
Salt ⅛ teaspoon (0.5 mL)
Tomato paste ¼ cup (60 mL)
Diced tomatoes with juice, canned 28 oz (796 mL)
Black beans, canned, 19 oz (540 mL) rinsed and drained
Water 1 cup (250 mL)
Frozen corn kernels, thawed 1 ½ cups (375 mL)
Whole wheat flour 2 tablespoons (30 mL)
Milk 2 ½ cups (625 mL)
Shredded Monterey Jack cheese, divided 1 ¼ cup (300 mL)
Jalapeño, diced 1 large

Optional Garnishes: Cilantro and lime wedges

Directions

1. In a large pot, melt butter over medium heat. Add garlic, onion, red pepper, sweet potato, chili powder (to taste), oregano, cumin, and salt; cook, stirring for 5 minutes.
2. Stir in tomato paste to coat. Stir in tomatoes, beans, and water. Cover and bring to a simmer. Reduce heat, and simmer gently for 10 minutes, or until sweet potatoes are tender.
3. Remove 2 cups (500 mL) of the soup and purée until smooth; return to pot. Stir in corn and bring to a simmer. In a medium bowl, whisk flour into milk; gradually pour into pot while whisking constantly.
4. Cook, stirring often, for 5 minutes or until slightly thickened. Remove from heat; stir in ½ cup (125 mL) of the cheese until melted.
5. Ladle soup into warm bowls. Sprinkle each serving with jalapeño, remaining cheese, cilantro (if using), and lime wedges (if using).

Recipe Provided By: Dairy Farmers of Canada

Recipe Source: NutritionMonth2022.ca