Sunday, February 12, 2012

Recipe for Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco

Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco
This vegan black bean soup is flavorful and just spicy enough to be interesting.

I love black beans, and I love black bean soups, but this Spicy Vegan Black Bean Soup may be the best soup with black beans I've ever made.  Interestingly, it started out as a soup with ham, but when my nephew Jake and I tried it that way we both agreed that the spiciness and other flavors would come through better without the ham.  The next time we cooked we made the soup again, using vegetable broth to keep it vegan, and both of us preferred the vegan version.  I do think cilantro is a pretty important part of the flavor profile here, so if you're a cilantro hater this soup may not be for you, but if you like black beans, jalapenos, cumin, and cilantro, give this soup a try!

Of course, making the soup without ham makes it a perfect recipe for Meatless Monday, and as usual I am posting my Meatless Monday recipe on Sunday night for people who might want to make it the next day.  (You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index.  For Meatless Monday ideas from other bloggers, check Meatless Monday at BlogHer, where I write a weekly post spotlighting one of the fabulous meatless recipe ideas I find around the web.)

Heat the olive oil in a big soup pot, then add the diced red onion ans saute until they are barely starting to brown.

Then add the garlic, cumin, oregano, and Sazon if using, and saute until the spices are getting fragrant, about 2 minutes more.

While the onions are cooking, drain 3 cans of black beans into a colander, rinse, and drain.

Put the other can of black beans into a food processor and process until they're pureed.  (I used the bowl attachment of my immersion blender.)

Add the drained beans, the pureed beans, 2 cans of vegetable broth, and 2 cans of water and 1 T of the Green Tabasco Sauce and let the soup start to simmer.

Simmer over low heat about 45 minutes to one hour, until soup has thickened slightly and flavors have blended.

Taste the soup and see if you want to add the other tablespoon of Green Tobasco Sauce (we did.)  Stir in the chopped cilantro and cook about 5 minutes more.  Serve hot.


Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco
(Makes about 6 servings, recipe adapted from Everyday Food: Fresh Flavor Fast.)

Ingredients:
1 large red onion, finely diced
2 tsp. olive oil
2 tsp. finely minced garlic
1 T ground cumin
2 tsp. oregano (preferably Mexican oregano, but regular oregano will work if that's all you have)
1 packet Goya Sazon Seasoning (optional, but good)
3 cans + 1 can black beans (15 oz. can)
2 cans (14 oz. each) vegetable broth
2 cans water (use the vegetable broth can)
1 T + 1 T Green Tabasco Sauce
1 cup finely chopped fresh cilantro

Instructions: 
Heat the olive oil in a large heavy soup pot, then add the finely diced red onion and saute over medium-high heat until the onions are just starting to brown.  Turn the heat down to medium, add the minced garlic, ground cumin, oregano, and Sazon Seasoning (if using) and saute until the spices are fragrant, about 2 minutes more.

While the onions are cooking, drain 3 cans of black beans into a colander placed in the sink.  Rinse with cold water until no more foam appears and let beans drain.  Put the other can of undrained beans into a food processor or the bowl attachment of an immersion blender and process until the beans are pureed.

Add the drained beans, pureed beans, 2 cans of vegetable stock, 2 cans of water, and 1 T of Green Tabasco Sauce to the soup pot and simmer soup over low heat for 45 minutes to one hour, or until soup has thickened slightly and flavors are well blended.

Taste the soup to see if you want to add the second tablespoon of Green Tabasco Sauce (we did.)  Add the chopped cilantro and simmer for about 5 minutes more.  Serve hot.


South Beach Suggestions:
Dried beans are a great low-glycemic food for all phases of the South Beach Diet, but for Phase One they are limited to 1/3 to 1/2 cup serving size.  Of course when you're eating the beans in soup, the liquid is not counted, but I would limit myself to a small cup of this soup for Phase One.

More Tasty Vegan Recipes with Black Beans:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Mango Salad with Black Beans, Avocado, Mint, and Chile-Lime Vinaigrette from Kalyn's Kitchen
Southwestern Bean Salad with Black Beans, Black-Eyed Peas, Peppers, and Cilantro from Kalyn's Kitchen
Mediterranean Black Bean Quinoa Burgers from Voracious
Vegan Black Bean and Sweet Potato Stew from The Perfect Pantry
Stormy Black Bean Soup from Fat Free Vegan Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit

31 comments:

  1. I love a good black bean soup and this one sounds like it's chock full of flavor and spice...always a good thing.

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  2. Loving up this recipe + we need this in Telluride after our ski day!

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  3. Oh yummy! What is it about beans in soup that's just SOOOOO right?? Love black beans - just wish they were easier to get here in the UK and not such a speciality item...

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  4. Goya Sazon??? I followed the link and there are several varieties. Can you tell me which one you prefer?

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  5. So glad people are liking the sound of this. The soup was really flavorful and just spicy enough.

    I have Sazon that I bought in a Spanish market, so I was not completely sure which variety it is. My package says "con culantro y achiote" so I assume the one that says with coriander and annatto would be the same, or just the regular Sazon natural. I am going to go look for some of the other varieties because this adds so much flavor to Latin dishes.

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  6. Knowing how hard a decent photo of soup I'm here to say this is beautiful!
    Sounds terrific too!

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  7. Tanna, thanks so much. It was really quite delicious!

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  8. I love bacon or ham in soups like this but I always feel like I could do so much better without it. And really who needs to hide the wonderful flavors of a soup like this with ham? And oh cilantro - I think everything is better with cilantro. Kalyn this is a really fabulous soup!

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  9. I love black bean soup. The fresh cilantro must add some brightness.

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  10. I've been looking for a recipe with black beans and now I've found it. Thanks

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  11. I'm a fan of black beans too - this looks like a very delicious soup, and I like the tip on pureeing one can separately.

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  12. I appreciate a black bean soup so spicy and flavorful without the ham! This sounds delicious.

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  13. This is my kind of soup...wonderful!

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  14. Made this tonight and it was fantastic. The whole family loved it! Hubby said its a "keeper"! I did add ground lean turkey and a few slices of chopped center cut bacon though. Also since we like things really spicy I did 3 TBSP of tabassco and 2 packets of Sazon. Delicious!

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  15. I'm glad so many people are liking the sound of this.

    Johnson Family, so glad you liked and equally glad you adapted it to your own tastes! That's what cooking should be about.

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  16. This looks so yummy and a perfect vegetarian black bean soup recipe. I make a similar soup but without the tobasco and addition of a couple of tomatoes - I must add tobasco next time, it sure sounds yummy.

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  17. PJ, I am really crazy about the green Tabasco, which I think adds so much flavor in addition to spice.

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  18. I finally got around to whipping up a batch of this soup and it is fantastic. Thanks for posting the recipe.

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  19. It was so good, I was sad when it was all gone.

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  20. Oh dear, sounds like you better make it again!

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  21. I saw your post about this on BlogHer.

    Mmmm, this sounds great, Kalyn! I do love black bean soup too. And I know what you mean about the ham taking away from the lovely almost chocolate flavour of the beans.

    Although, adding a little smokiness is nice. Once, we were lucky enough to have some smoked corn kernels in the freezer and added a few of them to black bean soup. It was great!

    Green tabasco! Until now, was certain I had never heard of it. (I just looked at the linked post to learn more about it. Clearly, I haven't been reading your recipes carefully enough.)

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  22. Elizabeth I just cannot say enough good things about this soup. Jake and I devoured it. And the Green Tabasco has the most wonderful flavor. Can you get it in Canada? If not I could send you some.

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  23. Making this soup tonight and looking forward to it. The only caveat I have is the Goya Sazon seasoning has MSG as the FIRST ingredient! No way I'm using that. You can make your own with 1 tbsp each of: salt, ground black pepper, granulated garlic or garlic powder, dried ground coriander seed (I doubt whether you can find dried culantro, unless you get some and dry it yourself), cumin, oregano and annatto seeds, ground. You could sub paprika for the annatto if needed. Use 1.5 tsp for each packet of seasoning called for.

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  24. Kalyn......I just made this wonderful black bean soup! It was awesome! You never have a bad recipe yet! This one is a keeper for sure!

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  25. PennyAnn, thank you so much! So glad the recipes are making you happy!

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  26. Just finished up the last bit of this soup. So yummy exactly as written. I thought I might add a squeeze of lime, but it didn't need a thing. Thank you Kalyn!

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  27. This sounds so good....I think I would start with dry beans instead of canned though....

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  28. Debbie, obviously your choice. That would probably be even better!

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