Quick Black Bean Soup

by Anne Bennett on October 24, 2009

blak-bean-soupLately I’ve been posting a lot of bean recipes, in soups mostly, because they are an economical way to get your daily protein. They’re also a powerhouse of nutrition, low on the glycemic index and full of both soluble and insoluble fiber.

And here’s just a bit of chemistry for you: beans contain the essential amino-acid lysine, which is missing in most grains. Combining beans with rice makes up a complete protein. This is why so many cultures throughout the world have long relied on their own version of “beans and rice” as a healthy, non-meat, mainstay of their daily diets.

Now that you know how nutritious beans are, here is a really easy, delicious recipe for black bean soup. This goes together in a flash and makes for a spicy, low-fat, lunch or dinner. Do yourself a favor: make this soup and refrigerate it for a day. It absolutely benefits from the chill-time, which is true for all of us, isn’t it?

1 t. olive oil
1 onion, chopped
2 garlic cloves, minced
3 (15-1/2 oz.) cans black beans, drained and rinsed
1 1/2 t. ground cumin
1/2 t. crushed red pepper (or to taste)
2 cups chicken broth
1 can Rotel tomatoes (or canned diced tomatoes with green chiles)
1 cup frozen corn

Heat oil in a Dutch oven and add onion and garlic. Saute until softened, about 5 minutes.

Puree two cans of drained beans with 1 cup of the chicken broth in a food processor or blender until smooth. Add to onion mixture, along with the remaining beans, broth, cumin, crushed red pepper, tomatoes and corn. Bring to a boil and simmer about 20 minutes, or until slightly thickened.

If you don’t have Rotel tomatoes on hand, use diced tomatoes and add jarred jalapeno peppers to taste.

Serves: 4 to 6

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{ 1 comment… read it below or add one }

Ann December 3, 2009 at 6:16 am

This is by far the best black bean soup ever! It is so quick and easy to make and the flavor is perfect. This recipe has just been added to my list of favorites! Thank you.

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