Choose organic ingredients to avoid chemicals and GMOs.
2 Tbs olive oil, 1 large yellow onion (diced), 4 cloves garlic (crushed), 3 carrots (diced), 2 celery sticks (diced), 1 yellow bell pepper (diced), 1 cup black beans (soaked, drained and cooked), 1 jar mild salsa (2 cups), 1 jar tomato sauce (2 cups), juice of 1/2 lemon, 2 bay leaves, 1 Tbs chili powder, 1 tsp ground cumin, 1 tsp ground turmeric, 1/2 tsp dried oregano, 1/2 tsp dried basil, 1/2 cup fresh cilantro (chopped), 1/4 tsp, black pepper, 1/2 tsp salt, about 1 cup water/broth.
1. Soak black beans overnight. Rinse, drain and cook in water with a one-inch piece of kombu to help tenderize the beans and improve digestibility. Cool down, drain and set aside. Alternately, you can use 2 cans of drained/rinsed black beans.
2. Heat the oil in a large soup pot. Saute the onions over medium heat until translucent, about 5 mn. Add the garlic and saute another 2 mn.
3. Add the spices and herbs. Saute 5 mn, adding broth as needed.
4. Add the diced carrots, celery, and bell pepper. Saute until soft about 10 mn, adding broth as needed.
5. Add beans, salsa, tomato sauce, lemon juice. Mix well and bring to a simmer, covered, for about 15 mn.
6. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup. Add more broth if desired.
7. Cover and simmer gently for another 10 mn.
8. Pour into individual bowls and top with cilantro.
9. You can serve this soup alongside a green salad with avocado, shrimps and tortilla chips.
Black bean soup is a Mexican food staple, loaded with antioxidants, fiber, and a great source of plant-based protein. Make enough leftover to eat for lunch or to freeze, you will be glad to have it on hand on those busy days.
Gluten-free, Vegan, Vegetarian.
Alexandra Le Ny Health Coaching