Soup’s On!

The biggest challenge to plant-based eating for me has been getting enough protein and calcium. So when I began experimenting on this handy little recipe last week, I can only say I wish I had discovered this sooner.

Behold, the Mexican Black Bean Soup Recipe that is packed with protein (18g!), and 7% of your daily calcium needs.

Not too shabby!

It all began when I saw black beans on sale at the grocery store and so I stocked up-on 6 cans. (What can I say, I like a sale). When I buy an ingredient I begin to fantasize right away about what I will do with it. I had visions of making a chili or a black bean brownie, but one afternoon as the weather began to dip just slightly cooler (and then of course the next day, it was back to 40 degrees in Ontario) I craved a soup that I could whip up quick.

Like most recipes, this one is a variation of things I found online. At first I was just browsing the web in hopes for a quick-fix and was disappointed in my first few hits. The first one I clicked on looked like a bean dip more than a soup, and the second one was something that looked like it belonged in a burrito.

 

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So I decided to wing it, and the results were pretty tasty-but I will let you be the judge 🙂

Mexican Black Bean Soup (Vegan)

Ingredients:

  • 1 Can black beans – drained and rinsed
  • 1 Box Vegetable stock (trader Joe’s low sodium broth or similar recommended)
  • 1 Cup Passata (jar tomato puree-avoid the canned if at all possible)
  • 1/2 Cup fresh or frozen corn
  • 1/2 Cup minced bell pepper
  • 1/2 Cup to 3/4 Cup of water

Mexican “mix”:

  • 1/4 tsp of each:
  • garlic, onion, cumin and cinnamon powder
  • 1 bay leaf
  • 1-2 dried chilis
  • Coriander, for garnish

Method

Making this soup is soup-er simple. (Yes, I just said that).  I promise!

  1. Using a medium soup pot, on low heat, warm spices in 1 tsp oil for 1-2 minutes until fragrant.
  2. Add beans, vegetable stock, and passata, reserving about 1/2 cup of black beans on side and do not add the corn and bell pepper just yet 🙂
  3. Turn up to medium heat and cook for 15 minutes.
  4. Take out a hand blender and pulse the soup until it has a consistency of a very runny porridge (do not make a bean dip and very quickly pulse or you will overwork the beans!)
  5. Add your corn, beans and peppers, adding water as required to make it as thick or thin (to your preference)
  6. Taste, and salt/pepper or add more “heat” as you desire!
  7. Cook for an additional 10 minutes, then enjoy!

Note: you can dress this up to your liking with tortilla strips, shredded daiya or minced jalapeno for extra kick!

 

 

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