Black Bean Soup Recipe

Did you know that ounce for ounce, black beans have 10 times more antioxidants than oranges? Black beans actually rank right alongside grapes and cranberries in overall antioxidant power.

Often called turtle beans, black beans are one of nature's most fiber-rich foods, making them an excellent choice for diabetics; fiber tends to slow down the pace at which natural sugars in foods enter your bloodstream.

Black beans are also an excellent source of healthy protein, iron, folate, and tryptophan.

Enjoy the many health benefits of eating black beans with the following recipe for delicious black bean soup.

Makes about 4 servings

Ingredients:

2 cans black beans, drained and rinsed (or equivalent cooked from scratch)
1 medium size yellow onion, peeled and roughly chopped
1 carrot, roughly chopped
1 rib celery, roughly chopped
1/2 cup any color bell pepper, roughly chopped
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1.5 teaspoons dried cumin
1 teaspoon dried oregano
1 teaspoon chili powder
3.5 cups vegetable broth
Sea salt and black pepper
Finely chopped chives or green onions (garnish)

Directions:

1. Cook celery, carrot, onion, and bell pepper in extra-virgin olive oil over medium heat in a large soup pot. Stir frequently and cook for about 8 minutes, or until vegetables are tender.

2. Add garlic, cumin, oregano, and chili powder, and cook for another 2 minutes, stirring frequently.

3. Add black beans and vegetable broth, bring soup to boil, then reduce heat to low, cover, and let simmer for 15 to 20 minutes.

4. Use a hand-held blender to puree the soup until smooth. Or do this in batches using a regular blender or food processor.

5. Season with sea salt and pepper.

6. Just before serving, sprinkle small handful of finely chopped chives or green onions on top of each bowl.

If you enjoy goat's cheese and don't have any trouble digesting it, try adding a small chunk just before serving - the sharp tang and flavor of goat's cheese goes quite nicely with this silky black bean soup.