Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Once you get a spice in your home, you have it forever. Women never throw out spices. The Egyptians were buried with their spices. I know which one I'm taking with me when I go." -Erma Bombeck, Iconic American housewife
The refrigerator light goes on...
The key to a great black bean soup is slow simmering while covered or partially covered. Even though the canned beans have been cooked and are already soft, the slow simmering will break them down just enough to make a super smooth and rich soup. Likewise, using the liquid from the canned beans offers added richness.
Setting aside a few cups of the beans and veggies before pureeing gives the soup a bit of texture to go with the silky smoothness of the puree.
The small amount of cumin and oregano is subtle but brings great flavor without overpowering the flavor of the black beans. You can use a lot of different spices in this soup - a bit of smoked paprika, some chili powder, or even a touch of cayenne pepper. Start low and go slow.
Black Bean Soup
Servings: 4 | Serving size: 1 1/2 cups
Cooking Time: 90 Minutes
This recipe can easily be multiplied but keeps for only about 48 hours (best to freeze it).
Serve with a 2 ounce whole wheat or gluten-free roll and a side salad.
Ingredients
- 2 tsp extra virgin olive oil
- 2 medium white onions (diced)
- 2 cloves garlic (minced)
- 2 medium ribs celery (diced)
- 4 cups no salt added vegetable stock
- 2 15-ounce cans black beans (do not drain or rinse)
- 1 1/2 tsp dried oregano leaves
- 1 tsp ground cumin
- 1/4 tsp salt
Place the oil in a large saucepan over medium high heat.
Add the onions and garlic.
Cook for 5 minutes until onions are translucent. Stir frequently.
Add the celery.
Cook for 3 minutes. Stir frequently.
Add the vegetable stock, black beans, oregano, cumin and salt.
Simmer, partially covered, over low heat for one hour. Stir occasionally.
Remove 2 cups of the beans and veggies and set aside.
Puree the remaining soup until smooth.
Add the reserved beans to smooth soup, stir, heat gently and serve.
Nutrition Facts
Serving size: 1 cup
Servings: 4
Amount Per Serving
| Calories 220 | Calories from Fat 27 |
| % Daily Value |
| Total Fat 3g | 4% |
| Saturated Fat 0.5g | 3% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 320mg | 14% |
| Total Carbohydrates 37g | 14% |
| Dietary Fiber 13g | 45% |
| Sugars 3g | |
| Protein 12g |
| Vitamin A 0% | Vitamin C 6% |
| Calcium 5% | Iron 19% |
| Vitamin K 10mcg | Potassium 600mg |