EASY BLACK BEAN SOUP
EASY BLACK BEAN SOUP
The perfect recipe for vegan black bean soup! It is great, easy to mix and super fragrant. Instructions are included for the multicooker and stove.
Black beans are packed with vegetable protein and a good source of fiber. One serving of 1/2 cup cooked black bean contains more than 7.5 g of protein and fiber. They also have a ton of vitamins and minerals such as iron, phosphorus, calcium, magnesium, manganese, copper and zinc.
INGREDIENTS
1 pound of dried black beans (about 2 1/2 cups), soaked and washed
1/2 tablespoon olive oil
1 large onion, chopped
4 carrots, chopped
4 garlic cloves, finely chopped
1 tablespoon ground caraway seeds
1 tablespoon ground chili powder
1 teaspoon cayenne pepper
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf
a pinch of cinnamon
1/2 teaspoon of sea salt + more to taste
1/2 teaspoon ground black pepper + more to taste
8 glasses of vegetable stock
for serving: sliced fresh cilantro, avocado and lime wedges
INSTRUCTIONS
- Soak the beans overnight or about 8-12 hours. (see notes above). Drain and rinse.
- In a large saucepan, heat the oil over medium heat. Add onions, carrots and garlic. Season with a small amount of sea salt and cook, stirring often, until the onions become transparent and brown, for about 10 minutes.
- Add to the pan all other ingredients except lime, cilantro and avocado. Move to make sure everything is combined. Bring the mixture to a boil, then reduce the heat to medium and let the soup cook for 2.5 to 3 hours or until the beans are soft and creamy. Remove bay leaf.
- At this point, you can save the beans or mashed potatoes using an immersion blender or a traditional blender with the desired texture. I love mashed potatoes until slices of beans are visible. This makes the soup thick, but retains a bit of texture.
- Try the soup and add salt and pepper, if necessary. Pour the soup into plates and garnish with avocado and cilantro. Serve with a slice of lime.
Slow cooker:
- Soak the beans overnight or about 8-12 hours. (see notes above). Drain and rinse.
- Heat oil in a saucepan over medium heat. Add onions, carrots and garlic. Season with a small amount of sea salt and cook, stirring often, until the onions become transparent and brown, about 10 minutes.
- Place the cooked vegetarian mixture in a slow cooker and add all other ingredients except lime, cilantro and avocado. Move to make sure everything is combined.
- Cover and cook for 6-8 hours until the beans are tender and creamy. Remove the bay leaf and follow the instructions for mixing and serving above.
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