Tag Archives: black bean

In Need of Something Warm

It is supposed to be spring! It is March, and it was in the 60’s on Saturday! But today, it is in the 20’s, and all the trees and the street are covered in ice. Welcome to Tennessee weather. Snow and ice makes me want two things… snow ice cream and soup. Unfortunately we didn’t get enough snow to make snow ice cream, but I did have ingredients for soup.  I wanted something hearty and easy, so I decided to make black bean soup.

Black beans are full of my favorite nutrient (fiber). There are 7 grams of fiber per half cup. It has both soluble and insoluble fiber. Insoluble fiber helps decrease gastric transit time (or decreases the amount of time it takes for food to move through your digestive tract). Basically it helps prevent constipation. Soluble fiber helps you feel full longer and helps with blood sugar control. Soluble fiber is also heart healthy because it helps to absorb some of the excess cholesterol moving through your digestive tract. Now do you see why fiber is my favorite?!?!

Black beans are also high in antioxidants. Canned tomatoes are also in this soup. When tomatoes are cooked or canned, increases the availability of the lycopene in the tomatoes. Lycopene is a carotenoid. Carotenoids are used in making vitamin A. Lycopene is touted for being protective against cancer, heart disease, and blindness from macular degeneration.

Enjoy your warm and filling (and healthy) soup!

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Black Bean Soup

½ Tbsp olive oil

1 medium yellow onion, diced

2 cloves garlic, minced

1 – 4 oz can diced green chilies (or more if you like it hot)

2 – 15 oz cans black beans, do not drain

1 – 15 oz can diced tomatoes, do not drain

2-3 cups chicken broth (more broth if you want a thinner soup)

2 tsp ground cumin

¼ tsp ground red pepper

salt and pepper to taste

note: Always try to use no added salt and organic when able.

Optional toppings: sour cream, Greek yogurt, lime wedges, diced onion, diced fresh jalapenos, pepper jack cheese, hot sauce

 In a medium pot, heat olive oil over medium heat. Add onion and sauté until slightly soft. Add green chilies and garlic. Cook for 3 more minutes or until garlic is fragrant. Add the rest of the ingredients. Bring to a simmer. Simmer for 10 minutes. Add 2 cups of soup to a blender and blend until smooth. Add back to pot. You can also use an immersion blender instead or adding soup to the blender.  Cook for 10 more minutes. Serve with desired toppings.  Can be easily frozen.