Spicy Black Bean Soup

28 Jun

Bright Angel Lodge - black bean soup

During a visit to the Grand Canyon, I stopped by the Bright Angel Restaurant at the Bright Angel trailhead for a snack. I ordered their house made black bean soup – it came with sour cream swirled into an intricate flower pattern and it tasted so delicious.

At that moment, I decided that I would try making my own black bean soup when I got home. A search for black bean soup recipes turned up several, with comments that the soup tasted rather bland. That’s not going to happen with this recipe, guaranteed!

Just in time for summer, this black bean soup will help cool you down. My boyfriend tells me this is one of his favourite soups that I make (another favorite is my carrot ginger soup) but this one is incredibly nutritious – high in protein and fiber, and low fat.

Ingredients for black bean soupIngredients

  • 4 15 oz cans black beans, drained and rinsed
  • 4 cups low-sodium chicken broth (or vegetable broth)
  • 1 carrot, peeled and cut into thin rounds
  • 2 celery ribs, finely diced
  • 2 medium yellow onions, diced
  • 1 jalapeno pepper, finely diced
  • 6 garlic cloves, minced
  • 4 ½ tsp cumin
  • 2 Tbsp lime juice
  • ½ tsp chili flakes (or more, for spicier soup)
  • cilantro, for garnish

Of course, you could use one pound of dry black beans instead of canned beans, and soak them overnight. Don’t be ridiculous – you’d run the risk of having undercooked beans.

Directions

  1. Put all ingredients except lime juice and cilantro in slow cooker. If you don’t have a slow cooker, you can cook this on a stovetop instead.IMG_0607
  2. In a slow cooker, cook on HIGH for 4 hours. Continue cooking on LOW until ready to serve. If you’re making this soup on a stovetop, simmer for about 50 minutes.
  3. Add lime juice.
  4. Puree ½ to ⅔ of the soup using an immersion blender (or regular blender) depending on how chunky or smooth you want the soup to be.
  5. Garnish with cilantro, sour cream, Greek yogurt, diced tomatoes, tortilla chips, or diced avocado.
  6. Makes 2 quarts (8 servings)

 

Monkey and black bean soupNutritional Info
(per 1 cup serving)

Calories: 257
Total Fat: 2 g
Saturated Fat: 0.5 g
Sodium: 57 mg
Sugars: 2 g
Protein: 17.5 g
Fiber: 15.2 g

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