1/2 cup water

1/2 onion, diced

1/2 green bell pepper, diced

4 garlic cloves, minced

1 tsp dried oregano

1 tsp ground cumin

3 cups cooked or canned black beans, rinsed and drained

1 can (15 ounces) diced tomatoes, undrained, or 1 1/2 cups chopped fresh tomatoes

1/2 cup bean cooking liquid or vegetable broth

1/2 cup frozen corn, thawed, or canned corn, drained

1 to 2 canned chipotle chilies in adobo sauce, or 1/4 teaspoon crushed red pepper flakes

1 tsp adobo sauce (from the chipotle chiles) or chili powder, optional

Salt to taste

PER SERVING: 259 calories; 1.3 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 14.6 g protein; 50.3 g carbohydrate; 9.2 g sugar; 11.4 g fiber; 752 mg sodium; 157 mg calcium; 5.5 mg iron; 27.7 mg vitamin C; 138 mcg beta-carotene; 1.2 mg vitamin E