|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.
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.
Green Tobasco Sauce (we did.) Stir in the chopped cilantro and cook about 5 minutes more. Serve hot.
(Makes about 6 servings, recipe adapted from Everyday Food: Fresh Flavor Fast.)
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
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.)