Wednesday, June 15, 2016

Black Bean Soup

Growing up in Southwestern U.S. Mexican Food was part of my daily diet, but I never liked beans. I thought beans were disgusting and tasted like dirt, but after switching to a plant based diet my taste buds quickly changed, and now I can't get enough of them!

Getting enough fiber in your daily diet is key to maintain your health. Most people don't get enough fiber and your body pays the price. Just swapping 1 meal a day to a plant based meal will not only help you get in more fiber, but will make you feel more energized to get you through your day. 

Beans are a good source of plant based protein and are a power house when it comes to nutrition- full of fiber, vitamins, and minerals that you just can't get in meat based proteins. 

Homemade Black  Bean Soup

Here's what you need...
2 cans of black beans, drained
½ -1 cup veggie stock, enough to cover the beans
1 brown onion, diced
2 garlic cloves, chopped
1 chili, chopped
2 small tomatoes, diced
1 tsp cumin
1 tsp ground coriander 
1 lime, juiced
1 avocado
fresh cilantro

... And now, how to prepare.

  • Drain black beans while you prepare the rest of the ingredients, do not rinse the beans
  • Sauté onion in a saucepan for 2-4 minutes or until translucent and aromatic
    • Healthy hint- I sauté my onions in a little veggie stock over medium heat, instead of using oil. 
  • Add garlic and chili to sautéed onion and sauté another 30 seconds
  • Add in tomatoes, cumin and coriander to mixture and sauté another 1 minute
  • Add half the black beans to the saucepan and mash the other half with a potato masher or fork, then add smashed black beans and veggie stock to saucepan and mix well. 
  • Bring to a boil, then lower temperature to a simmer
  • Simmer black beans for 10-20 minutes 

Garnish the soup with sliced avocado for some healthy whole food fat and top with diced tomato and cilantro. 

I like to serve my soup with either blue corn chips or my homemade whole wheat tortillas. 


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