Black Bean Soup

This soup is so thick and hearty it will feel like you are eating a chili.  But..it’s vegan.  Hey carnivores–don’t scoff at that!  You’ll love it too.  Tons of fiber, iron, protein and most importantly, flavor.  And as always, won’t take you long to make.

Ingredients:

  • 2 yellow onions, chopped roughly
  • several garlic cloves (I used ~6-8), chopped roughly
  • 1 teaspoon salt
  • 1 Tablespoon Worcestershire sauce
  • 1-2 Tablespoons Ketchup
  • 2 teaspoons Cumin powder
  • 1 Tablespoon Chili powder (optional, but it adds just a mild kick)
  • 1/2 jalapeno, no seeds, chopped fine (optional)
  • 1 can low sodium or no salt added vegetable broth (for thinner consistency, add 1 additional can)
  • 1 can no salt added diced tomatoes
  • 3 cans black beans, drained
  • juice from 1/2 lime
  • Salt/Pepper, as needed

Directions:

Add just enough oil to stockpot to saute first 3 ingredients until onions are soft and translucent.  Add the rest of the ingredients (except lime juice) to the pot.  Cook on medium high heat stirring frequently for  several minutes.  Remove from stove.

Squeeze half a lime into pot.  Use hand immersion blender directly in pot and blend until smooth.  Serve with chives and small scoop of greek yogurt or non-dairy sour cream.
Enjoy!

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Nutrition Facts per serving: 
(makes 6 servings of ~1 1/2 cups)

Calories: 450, Protein: 27 grams, Fiber: 20 grams, Fat: 4.2 grams, Saturated Fat: 0.7 grams, Cholesterol: 0 mg, Carbohydrates: 86 grams (if you have diabetes and need this lower, add another can of diced tomatoes, broth or other non-starchy vegetables to ‘dilute’ the carbs).

By Louise Goldberg, RD, CSP, LD, CNSC

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