Ingredients:

1 Tablespoon vegetable oil
1 large onion, chopped
1 large carrot, chopped
1 large celery, chopped
1 small green pepper, chopped
1 cup water
1 can (796 mL) diced tomatoes
1 can (540 mL) kidney beans, drained and rinsed
½ cup quick oats
1 teaspoon garlic powder
1 teaspoon cumin
1 Tablespoon chili powder
1 teaspoon salt
1/2 teaspoon pepper

Directions:

1. Add vegetable oil to a large pot over medium-high heat.
2. Add in onion, carrot, celery and green pepper. Cook for 3 minutes, until vegetables are soft.
3. Add in water, tomatoes, kidney beans, oats, and spices and bring to a boil.
4. Add kidney beans and corn. Cook for another 5-10 minutes until heated through. Stir occasionally.
5. Turn heat down to medium-low and cover pot with lid. Cook for 15 minutes, stirring often. Add more water if gets too thick. Serve and enjoy!

Serves 6

Tip: Add corn, cooked ground meat or vegetables you have at home
– Serve over rice or baked potato
– Did you know…Foods high in Vitamin C (e.g. tomatoes, berries, oranges, peppers) will help you to better absorb the iron found in plant foods such as beans (e.g. black beans, kidney beans, chickpeas), lentils, tofu, nuts and seeds

• Great meal to freeze for another time!