This mildly spicy soup is hearty and healthy. Black beans offer a good amount of fiber and protein while the vegetables bring in anthocyanins, carotenoids, vitamins and minerals. The combination makes this soup supportive of the gut microbiome, heart, immune system, and a multitude of cellular functions.
Prep Time
15 minutes
Cook Time
40 minutes
Serves
6
Ingredients
- 2 Tbsp extra virgin olive oil
- 1 large onion, chopped
- 5 cloves garlic pressed
- 1 medium potato chopped
- 1 large carrot chopped
- 2 bell peppers chopped
- 1 jalapeno or other hot pepper seeded and chopped
- 2 Tbsp cumin
- 1 tsp oregano
- ¼ tsp cayenne
- 2 cans black beans
- 4 cups vegetable stock
- 1 bay leaf
- 1 tsp sea salt
- ½ tsp black pepper
Steps
1
All of the vegetables should be chopped to roughly the same size, approximately ½ squares or cubes.
2
Heat the oil in a large soup pot over medium heat. Add the onions and saute until translucent. Add the potatoes, carrot, bell peppers, hot pepper (if using) and cook for 2-3 minutes. Add the garlic, cumin, oregano, and cayenne and cook stirring continuously for 2 minutes.
3
Drain and rinse the beans then add them to the pot along with the stock, bay leaf, salt, and pepper.
4
Let simmer for at least 30 minutes. Serve hot.
Note: Dried black beans can be used in place of the canned beans. Replace the can of black beans with about 1 cup of dried black beans. Rinse the beans, cover with abundant water and simmer for about 1 hour. Sea salt and or spices may be added to the soaking water if desired. Rinse the beans after cooking to remove the phytates which inhibit nutrient absorption.
Serve this delicious soup hot. It is hearty enough to be meal, especially when paired with bread and a salad. This soup also tastes great the next day when the flavors have further melded. Just reheat gently and serve.
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