Black Bean Soup

A warm and spicy black bean soup like I always crave in winter.

Servings

4

Ready In:

50 min

Calories:

360

Good For:

Lunch

Introduction

About this Recipe

By: Riri

This vegan spicy black bean soup is packed with protein and will keep you full and satisfied for hours.

black bean soup plate
Ingredients
  • 2 tbsp. extra-virgin olive oil
  • medium red onion, finely chopped
  • cloves garlic, minced
  • 1 tbsp. minced jalapeños
  • 1 tbsp. tomato paste
  • salt, black pepper
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • (15-oz.) cans black beans, with liquid
  • 1 qt. vegetable stock
  • bay leaf
  • chopped fresh cilantro, for garnish
Protein from black beans is contributing to balanced blood sugar and helping to build and repair muscle, make enzymes and hormones, and also importantly contributing to brain health via healthy neurotransmitter production.

Like all legumes, black beans help to reduce the risk of cardiovascular disease and improve glucose tolerance and insulin sensitivity, providing benefits for heart disease, high blood pressure, imbalanced cholesterol, blood sugar irregularities, and type-2 diabetes.

Nutrition

Chia seeds are an excellent source of healthy polyunsaturated fats, especially omega-3 fatty acids, which are not made by the body and must be obtained from foods.
  • Protien 20% 20%
  • Carbs 15% 15%
  • Calories 15% 15%
hot pot with black bean soup

Step by Step Instructions

Step 1

In a large pot over medium heat, heat oil. Add onion and cook until soft and translucent, about 5 minutes.

Step 2

Add jalapeños and garlic and cook another 2 minutes.

Step 3

Add tomato paste and season with salt, pepper, chili powder, and cumin and stir to coat.

Step 4

Add black beans with their liquid and chicken broth. Add bay leaf and bring to a boil. Immediately reduce to a simmer and let simmer for about 15 minutes.

Step 5

Remove bay leaf and blend the soup to desired consistency.

Step 6

Serve with sliced avocado and cilantro.

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