Recipe: Black Bean Soup
Black beans make a wonderful side dish but have you ever had them as a hearty vegetarian soup? Beans contain carbohydrates and protein making them a versatile and satisfying meal component.
As with many plant foods, beans are high in fiber. This indigestible type of carbohydrate can help manage blood sugar levels and promote optimal digestive health. Beans also contain many micronutrients such as calcium, magnesium, and potassium – recommended levels of which most Americans fall short of. Magnesium and potassium are important for controlling blood pressure and, combined with calcium, they assist with supporting bone health.
Black Bean Soup
- 1 Tbsp olive oil
- 1 medium yellow onion, chopped
- 1 large carrot, chopped
- 1 celery rib, chopped
- 1 red bell pepper, chopped
- 4 garlic cloves, minced (or 1 Tbsp garlic powder)
- 4 cans black beans (15 oz each), drained and rinsed
- 4 C low sodium vegetable broth
- 1 Tbsp cumin
- 1 Tbsp chili powder
- 1 tsp dried oregano
- 1 bay leaf
- Salt and pepper to taste
- 1 Tbsp lime juice
- ¼ C cilantro, chopped
- Sliced or diced avocado
- Shredded cheese
- Sour cream
- Sliced green onion
- Sliced jalapeños
- In a large pot on the stove, heat olive oil over medium high heat. Add onion, carrot, celery, and red pepper. Cook veggies, stirring occasionally, until soft and fragrant, about 5 minutes. Add garlic and cook for 2 more minutes.
- To pot, add black beans, vegetable broth, cumin, chili powder, oregano, bay leaf, salt, and pepper. Stir together then turn heat to low and let soup simmer for 25 minutes.
- Remove bay leaf, then thicken soup one of three ways:
- Use immersion blender to puree a portion of the soup, not blending completely, until preferred, creamy consistency is achieved. Add blended portion back to pot and stir to combine.
- Take 2 C of soup, add to blender, and blend until smooth. Add blended portion back to pot of soup and stir to combine.
- Place 2 C of soup in medium bowl and use a large fork or potato masher to mash into thick puree. Transfer puree back to pot of soup and stir to combine.
- To serve, stir in cilantro and lime juice. Ladle into bowls and add desired toppings.
Recipe modified from: Two Peas & Their Pod