Recipe: Black Bean Vegetable Soup
Description: 🌱 Dive into the world of healthiness with this flavorful and nutrient-packed Black Bean Vegetable Soup. Designed to be low in fat, sodium, and cholesterol, this soup boasts a balanced blend of Canadian and Russian flavors, making it perfect for a European-inspired meal. Plus, it’s vegan-friendly and ready in less than 4 hours, ideal for those busy weeknights when you crave a wholesome dish.
Ingredients:
Quantity | Ingredient |
---|---|
2 cups | Dried black beans |
32 cups | Vegetable broth |
1 cup | Onion, chopped |
4 cloves | Garlic, chopped |
2 cups | Water |
1 large | Potato, diced |
14 1/2 oz | Canned plum tomatoes |
1/2 tsp | Dried thyme |
3/4 tsp | Ground cumin |
1 cup | Fresh green beans |
1 large | Carrot, shredded |
1 large | Green pepper, diced |
2 stalks | Celery ribs, chopped |
To taste | Tabasco sauce |
To taste | Green onions, chopped |
Nutritional Information (Per Serving):
- Calories: 161.4
- Fat: 0.7g
- Saturated Fat: 0.2g
- Cholesterol: 0mg
- Sodium: 55mg
- Carbohydrates: 31.6g
- Fiber: 7.3g
- Sugar: 3.9g
- Protein: 8.7g
Instructions:
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Begin by soaking the dried black beans in water overnight to soften them up.
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The next day, drain and rinse the black beans thoroughly before using.
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In a large saucepan or heavy-bottomed cooking pot, add 1/2 cup of vegetable broth along with the chopped onion and garlic. Bring the mixture to a boil over medium-high heat.
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Once boiling, reduce the heat to low, cover, and simmer for 6 to 8 minutes, or until the onions become tender and translucent.
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Stir in the soaked black beans, along with 2 cups of water, diced potato, crushed plum tomatoes (including the liquid), dried thyme, ground cumin, fresh green beans, and the remaining vegetable broth. Bring the mixture back to a boil.
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Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 15 to 20 minutes, or until the potatoes are fork-tender, stirring occasionally to prevent sticking.
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After the potatoes are cooked, add the shredded carrots, diced green and red peppers, chopped celery, and Tabasco sauce to the pot. Cook for an additional 5 minutes to allow the flavors to meld together.
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Taste the soup and adjust the seasonings according to your preference. You can add more salt, pepper, or Tabasco sauce as desired.
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To serve, ladle the hot soup into bowls and garnish each serving with a generous sprinkle of chopped green onions for a burst of freshness.
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Any unused portion of the soup can be refrigerated for later consumption, allowing the flavors to deepen even further overnight.
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For a quicker version of this recipe, you can use canned black beans instead of dried ones. Simply drain and rinse 2 cans of black beans (each 15 fluid ounces) and add them directly to the soup during step 5.
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Additionally, for an extra boost of nutrition, consider adding about 1 cup of cauliflower florets to the soup during step 7, as they will add a lovely texture and flavor to the dish.
Cooking Time: 45 minutes
Preparation Time: 20 minutes
Total Time: 1 hour and 5 minutes
Enjoy this hearty and wholesome Black Bean Vegetable Soup as a satisfying meal on its own or pair it with crusty bread or a crisp green salad for a complete dining experience. With its robust flavors and nutritious ingredients, this soup is sure to become a staple in your recipe collection, bringing warmth and comfort to your table with every spoonful.