A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

by deborah on September 4, 2013 · 33 comments

in Nourish, Recipes, Soup, Vegan

 A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them In my healthy, vegan, urban-naturalista world, any time is black bean time!

Whether dining out while traveling in Mexico, Brazil and the Caribbean, or trying

to find a suitable vegan protein source in predominantly, non-vegan-friendly

restaurants–a savory black bean dish is often on the menu in some way, shape

or form.

And thank goodness for that!

There are good reasons why black beans and other legumes are often staples in the

diets of people all over the world.

Whether whole, stewed, mashed, refried or pureed, this cost-effective bean is

extremely filling, nutritious and delicious.

The Health Benefits of Black Beans

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them
High in protein and fiber, low in fat, and rich in several essential

vitamins and minerals–black beans are considered one of  our

healthiest foods.

For instance, one cup provides 20 percent of the RDA for

iron and 5 percent of the RDA for calcium.

Black beans are a good source for magnesium, phosphorus and manganese,

as well as the B vitamins thiamin and folate, or folic acid.

The powerful nutrients in black beans help:

-support good health and fight chronic disease

-reduce blood cholesterol

-maintain healthy blood sugar levels

-prevent diabetes, diverticulitis and other gastrointestinal issues

-prevent constipation

-prevent heart disease

-fight cancer and other chronic diseases due to the phytochemicals

The USDA recommends eating at least three cups of beans every week to

derive these benefits.

Vegan Black Bean Vegetable Soup

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

In view of the tasty and nutritious nature of this legume, I am constantly improvising

new recipes for black beans and black bean soup.

Here’s my favorite recipe for a thick, satisfying black bean soup.

It sticks to your ribs and warms your insides on cool days and nights , but don’t get me

wrong, I adore  black beans any way and any time of year.

Ingredients

1lb bag of organic black beans, washed and soaked overnight

3 stalks organic celery, sliced

Organic onions, diced

4 garlic cloves, sliced

Organic carrots, cut into small chunks

Organic parsley, chopped

Organic shitake, portabello or button mushrooms, sliced

1 piece kelp or kombu seaweed, broken into one inch piecees

Sea salt to taste

1/4 cup olive oil or coconut oil

1/3 cup Braggs Liquid Aminos

Filtered or spring water to cover

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

Photo source: Google Creative Commons

Directions

Add black beans to a large pot.

Layer with chopped vegetables.

Cover with water.

Add sea salt, Bragg Aminos and seasonings.

Bring to a boil then turn down and simmer until lentils are soft.

Allow soup to sit for a couple of hours before serving.

The flavors get stronger with time.

Serve in soup bowls.

Garnish with chopped scallions, sweet red peppers,  avocado cubes or

sweet red peppers, if desired.

Now just taste that first spoonful and sigh! Oh my!

This hearty, healthy soup is great to carry in a thermos for lunch, along with

an avocado-topped garden salad or a side of salsa and whole grain chips.

If you love black beans as much as I do, you’ll want to try these other variations

on the black bean cuisine as well:

Other Delicious Ways to Enjoy Black Beans

*Prepare a soul-satisfying, latin-inspired meal of black beans and rice

garnished with scallions, red peppers and crush red pepper.

*Mash up a delicious black bean dip with black beans, guacamole,

chopped tomatoes, diced onions and cilantro.

*Top a baked potato with black beans and scallions instead of

sour cream.

*A hearty bowl of black bean chili will warm you up on cold days

or anytime of the year.

*Replace high fat, refried pinto beans with seasoned, mashed black

beans with coconut oil and spices.

*Create hearty black bean stews with all kinds of vegetables such as pumpkin,

sundried tomatoes, onions, corn, zucchini, mushrooms, potatoes and your

favorite spices.

*A cool, refreshing  is makes a satisfying appetizer  or garnish.

More Tasty Black Bean Recipes to Try

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

Sink your teeth into this tasty and amazing Sweet Potato & Black Bean Veggie Burger recipe from Cookie & Kate
Photo source: Website screen shot

Sweet Potato & Black Bean Veggie Burgers

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

I can’t get enough of this Vegetarian Black Bean Expresso Chili from The Kitchn.com
Photo source: Website screen shot

Vegetarian Black Bean Expresso Chili

And now for a sweet, decadent black bean dessert:

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

Satisfy your sweet tooth with these Black Bean Brownies from The Happy Herbivore.
Photo source: Website screen shot

Low Fat Vegan Black Bean Brownies

Plus, more amazing recipes to make from across the blogosphere including:

A Healthy, Hearty Vegan Black Bean Soup Recipe Plus 13 More Ways to Enjoy Them

What’s better in a pinch than a 15 minute Black Bean Salad from The World’s Healthiest Foods.
Photo source: Website screen shot

15 Minute Black Bean Salad

Plus, two more delightful dishes from The World’s Healthiest Foods:

Zesty Mexican Soup

Spicy Black Bean Burritos

These are just a few examples of the versatililty of black bean cuisine.

Of course, there are hundreds more black bean recipes to explore.

I’d like to try them all while I’m alive!

That’s a great idea: Stay tuned for Great Global Black Bean Recipe Challenge!

What are your favorite ways to prepare black beans? Share your recipes and tips with us.

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