This post features black beans and
shows you how to make Vegan Black Bean Soup that's Spicy, Scrumptious, and
Simple.
Black beans are
a popular ingredient in South and Central American cuisine,
and shine in rice and bean dishes, chili, and burrito recipes.
Beans are an excellent source of
fiber, protein, and iron. Studies have shown that many of the nutrients in black beans are health enhancing, and range from
decreasing cholesterol to maintaining low blood sugar.
It's easy to add beans to almost any recipe by replacing meat with beans or adding beans for plant -based protein in casseroles, stews, veggie burgers, and tacos.
Look bellow to see what I
mean.
Vegan Black Bean Soup
Spicy, Scrumptious, and
Simple
This hearty vegan
black bean soup is packed with plump black beans, celery, carrot, onion,
garlic, and spicy seasonings. Rich in protein, fiber, and flavor, beans can satisfy
even the biggest appetite.
Loved by vegans and non-vegans alike, this warming soup is especially satisfying to eat, when temps drop or you need a lively pick me up.
Ingredients:
2- 15oz cans
low-sodium black beans or 3-4 cups pre-cooked black beans. You may use regular canned black beans, but make sure to drain and rinse to reduce sodium content
4 cups vegan
low sodium vegetable broth
1 dried bay
leaf
1 cup finely
diced red or yellow onion
2 or 3 carrots
sliced or chopped
2 or 3 stalks
celery chopped
5 large garlic cloves, minced (garlic packs a nutritional and
taste punch)
1 ½ teaspoons
ground cumin
1 ½ teaspoons smoked paprika
red pepper flakes to taste
2 small Jalapeño peppers or 1 large (wear gloves to clean, remove seeds, and chop into small pieces). Substitute salsa to simplify
½ to 1 teaspoon lime juice or lemon juice or vinegar
1. Put onion
and garlic into a large ceramic, cast iron, or heavy weight stainless steel pot
or Dutch oven on the stove top. Without using any oil, brown onion and garlic
for about 2 minutes on medium heat. If any food sticks, use a drop or two of water. Cook for 3 or 4 minutes more, or until the onion and garlic are soft and
browned. Add chopped carrot and celery and do the same.
This is an easy way to brown
ingredients without oil. Then add the cumin and cook for 30 seconds more.
Browning the cumin helps give the soup bold flavor, rich color, and adds a
delightful aroma to the soup as it cooks.
2. Add drained black beans to the pot and pour in 4 cups of vegetable broth or water. Add bay leaf, smoked paprika, red pepper flakes, oregano, and chopped jalapeño. Add optional ingredients too. Bring to a boil, cover, and lower to a simmer.
