Recipe: Black Bean Soup
Black beans make a wonderful side dish, but have you ever had them as a hearty vegetarian soup? This black bean soup is a hearty, flavorful, and wonderful way to focus on plant-based protein.
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, for which most Americans fall short of recommended levels. Magnesium and potassium are important for regulating blood pressure and, when combined with calcium, support bone health.
Black Bean Soup
Serves 6
Ingredients
- 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
Toppings (Optional)
- Sliced or diced avocado
- Shredded cheese
- Sour cream
- Sliced green onion
- Sliced jalapeños
Directions
- 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 the pot, add black beans, vegetable broth, cumin, chili powder, oregano, bay leaf, salt, and pepper. Stir together, then turn the heat to low and let the soup simmer for 25 minutes.
- Remove bay leaf, then thicken the soup one of three ways:
- Use an immersion blender to puree a portion of the soup, not blending completely, until the 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 the blended portion back to the pot of soup and stir to combine.
- Place 2 C of soup in a medium bowl and use a large fork or potato masher to mash into a thick puree. Transfer puree back to the 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
