Cookie & Kate - Spicy Black Bean Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 344.9
- Total Fat: 5.7 g
- Cholesterol: 0.0 mg
- Sodium: 667.1 mg
- Total Carbs: 56.4 g
- Dietary Fiber: 19.0 g
- Protein: 18.7 g
View full nutritional breakdown of Cookie & Kate - Spicy Black Bean Soup calories by ingredient
Introduction
This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and Cuban spices, it's incredibly flavorful and delicious. This soup is naturally vegan, vegetarian and gluten free. The recipe yields quite a bit of soup (6 to 8 servings)—it is easily halved, or you can freeze the leftovers.This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and Cuban spices, it's incredibly flavorful and delicious. This soup is naturally vegan, vegetarian and gluten free. The recipe yields quite a bit of soup (6 to 8 servings)—it is easily halved, or you can freeze the leftovers.
Number of Servings: 6
Ingredients
-
2 tbsp Olive Oil
7 cup Beans, black
4 cup Vegetable Broth
3 stalk, large (11"-12" long) Celery, raw
1 medium Carrots, raw
6 clove Garlic
2 medium (2-1/2" dia) Onions, raw
6 tsp Lime Juice - ReaLime 100% Lime Juice
3 tbsp Cilantro, dried
Directions
INGREDIENTS
2 tablespoons olive oil
2 medium yellow onions, chopped
3 celery ribs, chopped fine
1 large carrot, peeled and sliced into thin rounds
6 garlic cloves, pressed or minced
4½ teaspoons ground cumin
½ teaspoon red pepper flakes (use ¼ teaspoon if you're sensitive to spice)
4 (15-ounce) cans of black beans, rinsed and drained
4 cups low-sodium vegetable broth
¼ cup chopped fresh cilantro (optional)
1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
Sea salt and freshly ground black pepper, to taste
Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips...
INSTRUCTIONS
Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.
Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
Puree about 4 cups of the soup in a blender until smooth (beware the steam that escapes from the top of the blender, it's very hot). Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.
Credits to one of my favorite food bloggers - Cookie & Kate - http://cookieandkate.com/2016/spicy-vegan-black-bean-soup/
Serving Size: 6
Number of Servings: 6
Recipe submitted by SparkPeople user VEG_GIRL04.
2 tablespoons olive oil
2 medium yellow onions, chopped
3 celery ribs, chopped fine
1 large carrot, peeled and sliced into thin rounds
6 garlic cloves, pressed or minced
4½ teaspoons ground cumin
½ teaspoon red pepper flakes (use ¼ teaspoon if you're sensitive to spice)
4 (15-ounce) cans of black beans, rinsed and drained
4 cups low-sodium vegetable broth
¼ cup chopped fresh cilantro (optional)
1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
Sea salt and freshly ground black pepper, to taste
Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips...
INSTRUCTIONS
Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.
Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
Puree about 4 cups of the soup in a blender until smooth (beware the steam that escapes from the top of the blender, it's very hot). Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.
Credits to one of my favorite food bloggers - Cookie & Kate - http://cookieandkate.com/2016/spicy-vegan-black-bean-soup/
Serving Size: 6
Number of Servings: 6
Recipe submitted by SparkPeople user VEG_GIRL04.