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Black Bean Soup

It's finally beginning to feel like Fall here in Texas, which means it is soup time! This tasty black bean soup is one of my staples in the colder months because it is super easy to make, full of nutrients, and absolutely delicious!


Black beans are one of my favorite ingredients to work with because not only do they taste amazing, but they are also a great source of plant based protein, fiber, and several vitamins and minerals such as iron, folate, thiamine, magnesium, phosphorus, and more! The carrots, tomatoes, and avocado also bump of the nutrient content of this flavorful soup.


Black Bean Soup with avocado next to it

One question that I get asked all the time is whether it is okay to have canned beans and vegetables. The answer is yes! Canned beans and vegetables are just as nutritious as the fresh ones with the one caveat being that they may contain a lot of added sodium. I always recommend looking for options that say "low sodium" and making sure to drain all of the liquid and rinse the beans or vegetables well in a colander in the sink. This simple action can get rid of about half the amount of sodium! Canned options also make cooking easier and are often limit barriers to some people being able to get nutritious foods such as beans and vegetables, which I am all for!


So let's hop right into this super easy recipe! I hope you love it as much as I do!

 

Serves: 6

Prep time: 15 minutes

Total time: 60 minutes


Ingredients:

1 Tbsp extra virgin olive oil

2 large carrots, peeled and chopped

1 yellow onion, chopped

4 cloves garlic, minced

2 Roma tomatoes, diced

1 Tbsp cumin

½ tsp dried oregano

½ tsp chili powder

½ tsp salt

4 (15 oz) cans black beans, drained and rinsed

4 cups (32 oz) low sodium chicken or vegetable broth


Topping ideas: avocado, cilantro, queso fresco or sour cream



Directions:

  1. Heat the olive oil in a large pot on medium heat and add the carrots and onion. Cook for 5-10 minutes or until onion becomes translucent, stirring occasionally.

  2. Add the garlic, tomatoes, cumin, oregano, chili powder and salt. Stir well.

  3. Pour the black beans and broth into the pot and bring to a boil. Reduce heat to a simmer and allow it to simmer uncovered for 25 minutes, stirring occasionally.

  4. Transfer half of the mixture to a blender and blend until smooth. Return the blended mixture to the pot and stir to combine.

  5. Top with avocado, cilantro, and queso fresco or sour cream if desired.


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