Marina Kotova - Health & Wellness Coach, Nutritionist Serving DMV: District of Columbia, Maryland, Virginia, & Surrounding Areas
Time
Time : 50 min
Description
Did you know that black beans provide you with vitamin A and C, calcium, folate, magnesium, iron and potassium? That is why this delicious soup is one of my go to’s for me and my family. The fiber and protein the beans provide make this a filling one pot meal as well!
Make sure that you follow the cooking protocol for beans: ALWAYS : Soake overnight, rinse, cook in pressure cooker with a 4-6” peace of kombu, discard the cooking water.
Amino acids in kombu help soften beans and make them more digestible.
Directions
Step 1
Heat the oil in a large pot over medium-high heat. Add the onion and leek sautéed for 3-5min and carrot, celery, and jalapeno pepper, and cook for 4 to 5 minutes, or until softened.
Step 2
Add the garlic, cumin, oregano, coriander, cayenne pepper, and salt, and stir together for another minute, until fragrant.
Step 3
Add the black beans and chicken broth, stir, and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 15 minutes.
Step 4
Using an immersion blender, puree the soup a few times to have a mix of creamy and chunky textures. Alternatively, you can scoop out a cup or two of soup, blend it in a standard blender until smooth, and then stir it back into the pot. Then, stir in the lime juice.
Step 5
Ladle the soup into individual bowls and garnish with your favorite toppings.( Greek yogurt, sliced avocado , green onions)
Ingredients
2 tablespoons avocado oil or extra virgin olive oil
1 large red onion, chopped
1 large carrot, peeled and diced
2 celery ribs, diced
2 cups leek , diced
1 jalapeno pepper, deseeded and diced
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon ground coriander
1 teaspoon kosher salt
⅛ teaspoon cayenne pepper (if prefer spicy) 3 cans (15 ounce) low sodium black beans, drained and rinsed
3 cups low sodium vegetable or chicken broth, or more
1 tablespoons to 2 fresh lime juice
Optional toppings: fresh cilantro, red onion, avocado, or sour cream.