MEATLESS MONDAY

Today's recipe is a stew that proves that "hearty" doesn't have to mean "meaty". It is printed in the Jan./Feb. issue of DIABETIC COOKING.

TEX MEX BLACK BEAN AND CORN STEW

1 tbsp. canola or vegetable oil

1 small onion, chopped

4 cloves garlic, minced

1 tsp chili powder

1 tsp. ground cumin

1 can (about 14 oz.) fire-roasted diced tomatoes

3/4 c. salsa

2 medium zucchini or yellow squash (or 1 of each) cut into 1/2 inch chunks

1 c. frozen corn kernels

1 can (About 15 oz.) no-salt added black beans, rinsed and drained

1/2 c. (2 oz.) shredded Cheddar or pepper jack cheese

1/4 c. chopped fresh cilantro or green onion

Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes. Add garlic, chili powder, and cumin; cook and stir 1 minute. Stir in tomatoes, salsa, zucchini, corn, and black beans. Bring to a boil over high heat. Reduce heat; cover and simmer 20 min. or until vegetables are tender.

Ladle into shallow bowls; top with cheese and cilantro.