Welcome to week 6 of the Cooking Up Kindness Project. Check out my introduction to Cooking Up Kindness to discover what this project is about. This week’s meal is:
Black Bean Soup and Portobello Mushroom “Burgers”
The meal is vegan and gluten free, provided the rolls used for the burgers are vegan and gluten free.
This hearty soup contains potatoes, carrots, bell peppers, jalapenos, onions, garlic, and black beans all bathed in a vegetable stock. Black beans are excellent for good health. They are not only a good source of protein, but they are also full of soluble and insoluble fiber, antioxidants, B vitamins, and multiple minerals. They promote a healthy gut microbiome, improve heart health, and reduce cancer risk. The onions and garlic in the soup provide
immune boosting properties from their allicin, quercetin, and other phytonutrients. The carrots and peppers provide carotenoids and anthocyanins which not only give the vegetables their color but are also amazing for health. These compounds are beneficial for the eyes, skin, and heart and more. This soup also provides vitamins A, C, and several B vitamins, plus calcium, iron, magnesium, manganese, potassium, phosphorus, selenium, and zinc. The portobello mushrooms are nutrient powerhouses on their own and include several B vitamins, minerals, and antioxidants. They support the cardiovascular system, immune system, the brain and gut.
The shopping list for this week’s meal can be found here.
This soup comes together quickly once you’ve chopped all the veggies. Let the soup simmer as long as you can for the best flavor. Find the Black Bean Soup recipe here. The mushrooms are easy to prepare as well. Find the Portobello Mushroom “Burger” recipe here. Serve the mushrooms with gluten free vegan rolls if possible, and lettuce, thinly sliced onions, sliced and tomatoes. If you choose a gluten containing roll, be sure to state that the meal is not gluten free.
Assembling the meal to gift
I like to use repurposed jars for my soup. Large pasta sauce jars work well. Pack the mushrooms and the rolls separately so they don’t get soggy. Pack all the toppings in small containers or plastic bags. Put all of the meal components in a bag or box. Attach a note telling the recipient the meal contents and how to heat and serve it. My note will look something like this:
Black Bean Soup and Portobello Mushroom “Burgers”
This meal includes black bean soup and roasted marinated portobello mushrooms. Served with gluten free rolls and burger toppings (onions, tomatoes, and lettuce). Heat the soup in a large pot on the stove until hot. Warm the mushrooms for 5 minutes in the oven. Put each mushroom on a roll, top with onion, tomato, and lettuce. A little extra sauce is included if desired. Ladle the soup into large bowls. Enjoy!
Notes and suggestions
- Rinse the black beans to help remove phytates that inhibit nutrient absorption and promote flatulence.
- Use gluten free rolls if possible to keep the meal gluten free, but do what you can.
- Using organic vegetables is best. Both the bell peppers and hot peppers are on the EWG Dirty Dozen list.
- Gochujang paste can be found in Asian markets, Trader Joes, and many grocery stores. Look for one without wheat and preservatives. If using one with wheat, state that the meal is not gluten free.
Now for Gifting the meal:
When I am ready to post the meal, my message on Buy Nothing looks something like this accompanied by a photo of the meal:
Hey Buy Nothing Community, once again for Lent this year I would like to offer one healthy nutritious meal each week to someone who could use it. I was hoping you could help me find some hungry takers. If you or someone you know could use a meal, pm me. I would be happy to deliver it. I’ll try to have it made by the middle of each week.
This week I am offering Black Bean Soup and Portobello Mushroom “Burgers.” The soup is made with black beans, potatoes, carrots, bell peppers, onions, and garlic. The “burgers” are marinated and roasted portobello mushrooms served with lettuce, tomato, onions, and gluten free buns. This nutrient-packed meal is vegan and gluten free except for the buns which are gluten free but not vegan. It is made with all natural ingredients, most of which are organic. I do not have a strictly gluten free kitchen but I am really careful about cross contamination.
Feel free to use the photos from my recipe if needed.
Thank you for joining me in this endeavor to spread a little kindness in our world.
I hope you enjoy making and gifting this meal. Please share any positive feedback you get when you gift your meal. I would love to hear it! Also, reach out to me with any questions or comments.
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