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.
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)
- 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
- 1/4 tsp of each:
- garlic, onion, cumin and cinnamon powder
- 1 bay leaf
- 1-2 dried chilis
- Coriander, for garnish
Making this soup is soup-er simple. (Yes, I just said that). I promise!
- Using a medium soup pot, on low heat, warm spices in 1 tsp oil for 1-2 minutes until fragrant.
- 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 🙂
- Turn up to medium heat and cook for 15 minutes.
- 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!)
- Add your corn, beans and peppers, adding water as required to make it as thick or thin (to your preference)
- Taste, and salt/pepper or add more “heat” as you desire!
- 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!