The soup is not too spicy (which made it great for my kids to try), full of good, wholesome ingredients so you won’t feel guilty about having seconds, and to top it off, the soup is a great source of plant based protein. Beans are a power house when it comes to nutrition- full of fiber, vitamins, and minerals.The recipe serves 4-6 adults and can easily be doubled to make extra for a weekday lunch or quick last minute meal. The soup will keep for 4-5 days in the refrigerator, or up to 3 months in the freezer, just reheat the frozen soup in a crock pot.
Homemade Black Bean Soup
Here's what you need...
2 cans of black beans, drained
2 tbsp veggie stock concentrate* + water
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
... 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.
* Vegetable stock can be substituted for veggie stock concentrate and water- just use ½-1 cup vegetable stock.
* Vegetable bouillon cubes equivalents, 1 cubes = 2 tbsp veggie stock concentrate