BLACK BEAN SOUP
Black beans are packed with nutrients that affect our bodies in many ways. They are high in fiber and protein and full of vitamins and minerals. Beans are a great way for you to get your protein. When you combine beans with brown rice it is a “complete protein” making vegetarians everywhere happy.
We eat a variety of beans in our home. I have one child who is Vegan, another Vegetarian, and one who cannot digest animal protein so beans it is with almost every meal.
Dietary Guidelines say we should be eating more plant proteins. A half-cup of beans provides 7 grams of protein which is the same amount as in 1 ounce of chicken, meat, or fish. Vegetarians, vegans, and individuals who seldom eat animal protein can count on beans as an alternative choice.
Beans have an abundance of antioxidants, a low glycemic index, and contain complex carbohydrates. Because of this, beans are digested slowly, which helps keep blood glucose stable and may help curtail fatigue and irritability.
Scientists recommend that adults consume 3 cups of beans per week to promote health and help reduce the risk of chronic diseases.
Serves 4 to 6
¼ -cup extra virgin olive oil
1- large yellow onion peeled and sliced into thin strips
6 -scallions chopped
2- gloves of garlic peeled and minced
1 -small red bell pepper, seeded and chopped into small pieces
2- tablespoons ground cumin
1-tablespoon ground coriander
2 tablespoons ground chili
1-teaspoon kosher salt
3 -15 ounces cans of black beans. Rinse and drain one can of beans in cool water and set aside. The other two leave in their juice.
1 quart of Organic store bought or homemade chicken or vegetable stock
6 sprigs of fresh Thyme branches
1 jalapeno with seeds chopped small
6 cilantro sprigs leaves pulled off and chopped coarsely
2 cups aged Sharp Cheddar cheese or Vegan cheddar cheese grated
½ cup sour cream or vegan sour cream
2 scallions chopped
½ cup red onion chopped diced small
Extra Olive oil to drizzle of soup
In a soup pot on medium high heat add olive oil and heat for 30 seconds.
Add the onions, scallions, sauté for 6 to 8 minutes until the onions start to caramelize.
Add garlic and sauté for 1 minute or until the garlic release their aroma.
Add the red peppers, cumin, coriander, chili, and salt, sauté for 1 minute to let the spices bloom.
Add 2 cans of the black beans with their juices into the pot and stir well.
Add 1 quart of chicken or vegetable broth mix and bring to a boil. Lower heat to a slow simmer for 60 minutes checking every 15 to make sure that the beans are not sticking to sides and bottom of pans. If you see the soup is too thick just add ½ cup at a time of chicken or veggie broth to make it a smooth consistency.
Ten minutes before serving add the extra can or rinsed black beans to the pot and heat through until soup is piping hot! About 5 minutes.
Ladle into heated bowls, divide into each serving the garnish with jalapeno, cilantro, Cheddar, dollop of sour cream or vegan sour cream, scallions, red onions and a drizzle of olive oil.