21 Dec Black bean Soup
I haven’t made this soup in a while, but of course the theme this month is cold weather foods that are filling and will warm you up from the inside! Black beans are an excellent source of plant protein, and this soup is low in calories and fat, but high in fiber and flavor! This recipe is so flexible; it can be prepared in under an hour, or let it sit all day in a slow cooker and is great for freezing! Serve with a small salad or a cheesy quesadilla along side.
Start by heating the olive oil in a large pot, add onions, celery and carrots. Saute until the onions are translucent.
Add minced garlic, cumin and thyme and give a good stir, allowing the flavors to cook for a 1 to 2 minutes
Add beans, tomato and broth.
Bring soup to a boil, then immediately reduce heat to medium low/low. Simmer covered for at least 30 minutes or all day
Before serving, use an immersion blender to thicken soup (OR ladle a portion of soup into a blender/food processor and pulse until thickened then add back to pot)
Serve with a dollop of sour cream, avocado, cilantro, and/or a lime wedge
Black Bean Soup
Ingredients
2 teaspoons olive oil
1 large onion, chopped
2 medium stalks of celery, chopped
2 medium carrots, chopped
2 cloves garlic, minced
1 Tablespoon cumin
1 teaspoons thyme
1/2 teaspoon fresh ground black pepper
30 ounces black beans, drained and rinsed
28 ounces diced tomatoes
28 ounces vegetable broth
Directions
– heat oil in large pot over medium high heat, add onion, celery and carrots and cook until onions are translucent. Add garlic and saute until fragrant. Add cumin, thyme and pepper, give it a good stir.
– add beans, diced tomatoes and broth; bring to a boil, then reduce heat to a high simmer; allow to cook for about 30 minutes, but can be left for a few hours.
– before serving, ladle a few cups into a blender and pulse, or use an immersion blender until you get the desired consistency.
– Garnish with sour cream, cilantro and a lime wedge –
*to make in a slow cooker, add all ingredients and cook on low for 6 – 8 hours. Before serving, use a blender or immersion stick to thicken the soup.
Serves 6 2 cup servings
Calories 206 * Fat 3g * Carbohydrates 36g (fiber 12g * sugar 6g) * Protein 11g
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