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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{ 24 comments… read them below or add one }

Kirsten September 4, 2013 at 9:21 pm

I love Black Beans. Thanks for all the yummy recipes!

Reply

deborah September 4, 2013 at 10:50 pm

Hi Kirsten,
I am so happy that you also love black beans. I hope you enjoy these recipes. Thanks for taking the time to share your thoughts. I really appreciate it!
By the way, your blog is wonderful. I see we share similar interests. Let’s stay in touch.

Reply

Rachael September 6, 2013 at 1:31 pm

This looks AWESOME! I love black beans, and am always looking for new ways to use them. This reminds me of some of the flavors we used a lot in New Mexico, and I bet it’d make a great enchilada filling. :)

Thanks for sharing at Hearthfelt Hopes. Glad to meet ya!

Reply

deborah September 6, 2013 at 3:25 pm

Hi Rachel,
I am so pleased that you enjoy cooking with black beans. One of my favorite ways to eat them is in Mexican dishes like burritos and enchiladas. They make great fillings. I love what you are doing at Heartfelt Hopes and I was so pleased to be able to participate. So great to meet you. I look forward to reading your posts regularly!

Reply

Catherine @ Happily Ever Crafter September 6, 2013 at 3:10 pm

Sounds delicious! Definitely something I need to try. I’m pinning this! I’m trying to get more into cooking with dry beans and grains to save money while eating better so this is perfect!

Reply

deborah September 6, 2013 at 3:21 pm

Wonderful to hear Catherine. You won’t be disappointed. Beans, especially black beans, are the basis for so many satisfying and filling meals. Enjoy cooking with them. Thank you so much for sharing your thoughts.

Reply

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deborah September 6, 2013 at 10:19 pm

I am so pleased that you found this information useful. Thank you so much for visiting this site and for sharing your thoughts with us.

Reply

Heidi@OneCreativeMommy September 7, 2013 at 10:08 pm

I love black bean soup! Thanks for this great recipe. It looks delicious. Pinning.

Reply

deborah September 8, 2013 at 11:21 pm

Hi Heidi,
Its nice to meet a fellow black bean lover! I am so pleased that you like this recipe for black bean soup. I usually improvise a bit and add this and that from what I have on hand, but this is my basic recipe. Thanks for sharing your thoughts!

Reply

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Great to see your comments. I am so glad that you also like black bean soup and that you find these articles helpful. Thank you so much for sharing your thoughts.

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Shelley Alexander September 13, 2013 at 12:21 am

Hi Deborah,

I found your wonderful post on VGN forum and I’m so happy to connect with you! I will share this recipe and great info on my Facebook page tomorrow. Have a lovely evening!

Reply

deborah September 13, 2013 at 5:09 pm

Hi Shelley,
I am so thrilled that you like this black bean soup recipe. Thank you so much for sharing it with your Facebook friends as well. I really appreciate your support. Have a wonderful weekend.

Reply

Randi Tisdall February 25, 2016 at 8:25 am

YUUUMM!! I love that you are using black beans but it is not just a chili recipe! Definitely going to try this!

Reply

deborah February 25, 2016 at 2:25 pm

Hi Randi,
Black beans are my thing! When seasoned properly, they become my favorite, healthy, hearty bean dish or soup. And they are so versatile!

Reply

deborah September 5, 2013 at 1:13 pm

Wow! Thank you so much for including my Black Bean Soup recipe in your fabulous Vegetarian Meal Roundup! I am thrilled to be in such great company and I sincerely appreciate it!

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