Recipe: High Fiber Black Bean Soup

When it comes to three basic categories of nourishment – protein, fiber and anti-oxidant related substances – few foods have as solid a nutritional profile as black beans. Containing 15 grams of both protein and fiber per cup, omega 3 fatty acids and antioxidants, this black bean soup recipe should become a staple in your meal planning.

In my bean recipes, I use dry beans that I’ve soaked overnight, so you have to prepare this recipe the night before.

black bean soup recipe

Black Bean Soup

Pre-preparation: soak the beans overnight – put the beans in water until they’re covered by 2 inches. Soak them overnight at room temperature. Rinse the following day and then cook unsalted, covered by 2 inches of water again for 30 minutes or until beans are tender.

1 tablespoon sesame oil

1 large onion, chopped

1 stalk celery, chopped

2 carrots, chopped

4 cloves garlic, chopped

2 tablespoons chili powder

1 tablespoon ground cumin

1 pinch black pepper

4 cups vegetable broth

2 cups dry black beans (soaked overnight)

1 (14.5 ounce) can crushed tomatoes

Heat sesame oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth and 1/2 of the beans. Bring to a boil.

Meanwhile, in a food processor or blender, process remaining beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.

We had some left over cooked barley and lentil mixture from a lentil loaf we made earlier in the week. I added them to the soup for extra fiber and thickness after it was done cooking. Next month I’ll publish my lentil loaf recipe that Rob loves so much. He eats it after his training sessions. Try adding whatever you have left in the fridge for other variations to this recipe.

Every home cook should know how to make soup. It’s a basic skill to know and master, and then teach to your children.

Black Bean Nutritional Information

Protein and Fiber

Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber.

Flavinoid Anti-Oxidants

Researchers have found at least 8 different flavonoids in the black bean’s color coating. Flavonoids are color producing phytonutrients pigments that have great anti-oxidant potential. They work in combination with vitamins to assist the body in avoiding oxygen-related damage.

Black beans are also a rich source of anthocyanins, containing about 2.37 grams of anthocyanins per 100 grams of seed coat.

Black beans are also called black turtle, Mexican, or Spanish black beans and are native to South America making them popular in Mexican and Latin American Cooking.

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Black Bean Soup Recipe Photo Credit: Her View Photography

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