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
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
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
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,
sun dried tomatoes, onions, corn, zucchini, mushrooms, potatoes and your
favorite spices.
More Tasty Black Bean Recipes to Try
Sweet Potato & Black Bean Veggie Burgers
Vegetarian Black Bean Expresso Chili
And now for a sweet, decadent black bean dessert:
Low Fat Vegan Black Bean Brownies
Plus, more amazing recipes to make from across the blogosphere including:
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 versatility 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!
Want to Learn More About the Benefits of Beans?
Curious about the science behind beans and legumes?
Find out more about the basics of beans and legumes, flatulence, health and nutritional benefits–as well as tips for
preparing delectable bean dishes–by reading The Benefits of Beans: We Explore the Scientific Research
at Thrive Cuisine.
What are your favorite ways to prepare black beans?
Share your recipes and tips with us.
Sharing is caring.
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I love Black Beans. Thanks for all the yummy recipes!
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.
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!
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!
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!
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.
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I love black bean soup! Thanks for this great recipe. It looks delicious. Pinning.
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!
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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!
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.
YUUUMM!! I love that you are using black beans but it is not just a chili recipe! Definitely going to try this!
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!