I love finding ways to get in all the proper nutrition I need in my new diet. Black beans are such a power packed food. One cup of black beans yields 15 g. of protein, 15 g. of fiber, 64% of daily folate, and 20% of your daily iron needs among other things. What's not to love about the black bean? I've made this recipe a bunch of times, in a ton of different combinations. I love a versatile recipe that you can substitute and change to suit what is in season, or fits whatever it is I have in the pantry at the time. I've used cannellini, kidney, and navy beans, and changed up the fresh herbs and spices. Bump up the chili powder, and add soy crumbles, and it makes a yummy vegan chili. It's super filling too, and won't leave you feeling hungry. Have fun making this recipe your own.
Simple Black Bean Soup
- 4 Cans of Organic Black Beans
- 2 C. Vegetable Stock
- 1 Can Organic Diced Tomatoes
- 1 T. Olive Oil
- 3 Cloves Garlic, minced
- 1 Medium Red Onion, diced
- 2 Carrots, peeled and sliced
- 1/4 - 1/2 C. Fresh Herbs, chopped such as Cilantro or Parsley
- 1 t. Cumin
- 1 t. Chili Powder
- 1 t. Smoked Paprika
- Salt and fresh ground pepper to taste.
Place half of beans and tomatoes in food processor, and process until smooth. Heat olive oil over medium heat. Add garlic, onion and carrots. Sauté until tender, about 7 minutes. Add broth, spices, bean puree and the rest of the beans to the mix. If you like a more brothy soup, add 1/2 - 1 cup more stock. If you like a thicker soup, reduce broth from 2 cups to 1 1/2 cup. Reduce to very low heat. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan. This soup tastes great with a small scoop of brown rice. Serve with warm whole wheat tortillas and a salad for a completely satisfying meal.
Nate's Two Cents: Tara has made a lot of soups, and a lot of them have been black bean soups, but this was by far her BEST black bean soup ever. I warmed it up three days in a row for my lunch at work, and each time people would walk by and comment on the delicious smell (just before looking down mournfully at the prepackaged lunches they were about to eat). There's just something about the aroma of homemade soup. (Really, I don't know why they haven't made candles in the smell of sauteed onions and garlic yet.) Next time I'll bring enough to share. Maybe.