Fall is my favorite season….or maybe it’s Spring.  Oh well, I guess I just love watching, seeing and smelling the seasonal changes.  I often write my food thoughts on the chalkboard in our kitchen!

Makes 6-8 cups

Prep time: 15 minutes

Cook time: 3-5 hours

  • 5 cups veg stock (or 12 cubes of your homemade frozen stock)
  • 1/4 cup tomato paste
  • 1 can diced tomatoes (or 4 fresh diced plum tomatoes)
  • 1-1/2 cups black beans or any of your faves!
  • 12 oz. can black soybeans (no salt)
  • 2 large carrots, sliced into 1/2 in. pieces
  • 1 large red pepper, sliced into 1/2 in. pieces
  • 1-1/2 cups frozen okra pieces
  • 1/2 cup chopped onions
  • 1 cup corn (I used a whole cob and sliced off the corn, but frozen is fine!)
  • 1/8 cup diced jalapeño chilis
  • 1/2 tsp. ground cumin
  • 1/8 tsp. chili powder
  • 1/2 tsp. Spike Natural salt-free seasoning
  • 1/8 cup balsamic or other sweet vinegar
  • Options: 1 medium sweet potato, chopped into 1/2 in. pieces
  • 2 large kale stalks, stripped and chopped


  1. Turn crock pot on high.  Pour soup stock or frozen cubes into crock pot. Then, the tomato paste goes in and stir it until thoroughly dissolved.
  2. Add all the other vegetables, including the diced tomatoes.
  3. Add all the seasonings and vinegar. Stir all to combine.
  4. Cover and cook on high for 2 hours, then turn down to medium and let cook for another 2-3 hours.
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