May 03, 2012

Vegan Black Bean Soup

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Being that my boyfriend and I are always on the move, I am continually looking for one-pot meals or dinners made in bulk so they can be stretched out into weekday lunches. Life is just easier when you have meals prepared and ready, especially for those days when you are running late, the coffee pot didn't turn on and you have no idea what to grab for lunch.

Healthy eating is all about planning ahead so that when you are hungry you have a healthy choice instead of that jar of M&M's on your co-workers desk.
 Soups are wonderful to have on hand because they make multiple servings and when packed with loads of healthy beans, they keep you full longer. 

I have always loved black bean soup. It's one of those comfort dishes that I love to have when I am sick or on a cold winter day, but they also work beautifully in the spring time. Fresh ingredients and served hot or cold, this soup is a nice light meal or perfect first course to a dinner.
I am always trying to make homemade meals not just for the tweaks I get to make to the recipe, but also because I know what ingredients are in my food. Canned soups from the store contain all sorts of chemicals and added sugar and salt to give the soup more flavor when really you are just overloading your body with unwanted calories.
Making my own soup at home allows me to control the ingredients, only fresh and organic veggies and beans, which means my body will gain more nutrients and minerals that it needs.

You also get to tweak the heat in this dish. I put only one jalapeño in the recipe but I myself never find one jalapeño to be enough so if you like the heat like me, always double or triple it, depending on your taste buds. Serve black bean soup as dinner or prepare as your first course on Cinco de Mayo with hefty veggie tacos and a side of freshly made guacamole

Vegan Black Bean Soup
Servings: 6

2 cans (15oz each) 50% less sodium organic black beans, drained
1 can (14.5oz) diced tomatoes, in juice (or two fresh tomatoes diced)
2 cups of water
3/4 cup chopped onion
1 jalapeño, finely chopped (seeded if you don't want too much heat)
1 tsp minced fresh garlic
1 tsp fresh parsley
red pepper flakes or hot sauce, to taste

Combine 3/4s of the black beans and half of the tomatoes with water in a large nonstick saucepan.

Bring to a simmer over medium heat. Puree with immersion blender until mostly smooth. (Note: when using immersion blender, don’t scratch bottom of pan.) Add onion, chile pepper, garlic, cumin, and remaining beans and tomatoes. Season with freshly ground black pepper and red pepper flakes to taste.

Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low. Simmer 20-25 minutes or until vegetables are tender. Divide soup evenly amoung 6 bowls and serve.

Photos by A Healthy Jalapeño 
Recipe adopted by Tastebook


RavieNomNoms said...

I love black bean soup...totally delicious and amazing!

Everyday Pixie Dust said...

I nominated you for a bloggy awayd at my site!
it will be posted tomorrow :)

Colleen @ Culinary Colleen said...

I love a good black bean soup. They're so filling and healthy!

mjskit said...

This soup is definitely simple and looks delicious! Love black bean soup! I've never thought of eating it cold, but why not!? I'll have to give that a try. Congrats on the Top 9!

D B said...

Nice! Congratulations on making the foodbuzz Top 9!

angela@spinachtiger said...

This is such an easy recipe, great for those nights when I want healthy but have little time.