Smoky Black Bean Soup

Name: Smoky Black Bean Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 2 (400g) cans of rinsed and drained black beans; 3 cups of cooked black beans; 2 carrots, diced; 1 onion, diced; 3 celery stalks, finely chopped; coriander stalks, chopped optional; 1 tsp ground cumin; 3 small garlic cloves, finely diced; 500ml vegetable or chicken stock or broth; olive oil; salt and pepper to taste; dollop of greek yogurt or cream, to serve; sliced or diced avocado, to serve; hot sauce or chili flakes, optional; fresh lime or lemon juice, optional; coriander leaves, optional; cotija cheese, or feta, optional

2 steps

Prep:15minCook:40min

Inspired by Jessica Prescott’s Black Bean Soup from her book “Vegan One Pot Wonders.” and @HealthfulRadiance on Instagram (photo credits to her)

Updated at: Thu, 17 Aug 2023 04:48:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories389 kcal (19%)

Total Fat5.4 g (8%)

Carbs59.8 g (23%)

Sugars4.2 g (5%)

Protein23 g (46%)

Sodium1062.4 mg (53%)

Fiber22.9 g (82%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 x 400gblack beans

cans, rinsed and drained

3 cupsblack beans

1 tspground cumin

3garlic cloves

small, finely diced

500mlvegetable stock

sliced or diced, to serve

hot sauce

or chili flakes, optional

Instructions

Step 1

Heat olive oil in a pot over medium heat and add garlic and onions, cook until softened and then add in the carrot and the celery and cook for about 10 more minutes or until softened. Add the black beans, canned or dried and previously cooked, coriander stalks, spices and vegetable stock or broth. Increase the heat to high, cover and bring to a boil then lower the heat and simmer and cook with the lid on for 20-40 minutes, stirring frequently, or until vegetables have soften and the soup has reduced to your preferred thickness. Feel free to adjust liquid or add water if the soup is too thick for your liking.

Step 2

Serve as it is or optionally purée or blend half of it, or mash half of the black beans with the back of a wooden spoon, for a thicker, creamier consistency. Top with a dollop of yogurt or cream, sliced or diced avocado, leftover coriander leaves, chili flakes or hot sauce, feta (or cotija cheese if available to you), and a squeeze of fresh lime or lemon juice.

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