A Happy, Healthy Family


Fiber-Rich Smoky Black Bean Soup

Since cleaning up our diet a few years ago, black beans have become an absolute staple in our house. We eat them nearly every single day on salads, in Mexican dishes, in soups, or just plain. Yes, my kids love to eat them plain (and cold!) for a snack or as part of lunch or dinner.

I buy black beans in bulk then cook and freeze them, and we always have a baggie of them ready to go in the fridge. If you're a canned bean devotee, I strongly suggest cooking dried beans. Preparing them is so easy, dried beans are much cheaper than canned, and they don't have all the added sodium of canned beans.

Black beans are incredibly healthy for you--they're a great source of protein, calcium, fiber, potassium, magnesium, iron, and folate. In fact, a mere 1/2 cup of black beans contains 100% of your daily folate, 44% of your daily iron, and almost 20 grams of protein.

So, it should come as no surprise that I love black bean soup. I'm picky about it, though. I like a little variety in my black bean soup via other vegetables, but I also want it creamy and with deep flavors.

Here's a recipe I have heavily adapted to suit my tastes, and it's a keeper. The tomatoes, bell peppers, and celery break up the monotony of the beans, and the cumin adds an earthy, smoky flavor. As with most soups, it's a great dinner to prepare ahead of time, doubles easily, and freezes well.

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Fiber-Rich Smoky Black Bean Soup
This soup is low in fat and high in fiber, iron, protein, and flavor.
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • 2 celery stalks, diced
  • 1/2 c red bell pepper, diced
  • 14.5 oz diced tomatoes
  • 2 c vegetable broth
  • 4 1/2 c cooked black beans (or 3 cans, drained and rinsed)
  • 1 1/2 t sea salt
  • 1 t cumin
1. In large stockpot, combine onion, garlic, celery, bell pepper, tomatoes, and about 1/4 c of vegetable broth and simmer for 10 minutes.2. Add the rest of the vegetable broth, beans, salt, and cumin and simmer for five more minutes.3. Remove 1 c of soup and puree in blender, then return to pot. This will thicken the soup and give it a creamier consistency. Simmer for about five more minutes.
Prep time: Cook time: Total time: Yield: 4 servings

Source: Adapted from One Hundred Dollars a Month


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