I recently heard on NPR that after interviewing hundreds of people around the world who have made it to age 100, they found common threads in the diets of these so-called “blue zones.” They figured out that “the world’s healthiest people” eat mostly plants, especially BEANS. So, yes, they really are the “magical fruit!” And, no, they won’t make you toot if prepared correctly. Packed with protein and fiber, eating beans regularly may decrease the risk of diabetes, heart disease, cancer, and helps with weight management. You are going to love this healthy, hearty black bean soup. Although, I like to soak and cook my beans to increase the benefits, you can easily use canned beans. It is incredibly flavorful and delicious and naturally vegan, vegetarian and gluten-free. Enjoy!
- 3 (15 ounce) cans black beans, drained and rinsed or 1 pound black beans, soaked and cooked, pg.?, reserving cooking liquid)
- 2 tablespoons vegetable oil
- 2 large onion, finely chopped (about 2 cups)
- 2 celery ribs, diced
- 4 cloves garlic, minced
- 1 jalapeno, seeded and diced
- 2 teaspoons ground cumin
- ½ teaspoon salt
- pinch of cayenne or fresh ground pepper
- 4 cups chicken or vegetable stock
- Optional toppings: cilantro, red onion, avocado, queso fresco. Plus extra lime wedges for serving
- Heat 2 tablespoons of oil in a large soup pot over medium heat.
- Add onion, celery, garlic and jalapeño and sauté, stirring frequently, until soft, about 5-7 minutes. Do not brown.
- Add cumin, salt, cayenne or pepper and stir to coat the vegetables.
- Add the stock and the beans and bring to a boil. If using homemade beans, pour the reserved bean cooking liquid into a large measuring cup and add enough stock to make 4 cups. Reduce to a simmer, cover and cook for 15 minutes. Turn heat off.
- Place three cups of black bean mixture into a blender and run until smooth.
- Return pureed soup to pot and stir to mix well.
- Adjust seasonings and serve warm topped with avocado, cilantro, feta and/or pumpkin seeds.
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