Homemade Creamy Black Bean Soup
I've been trying to think what kind of meals would be good for the burgeoning fall season—and this recipe, along with my favorite corn casserole on the side, came to mind. This soup is incredibly easy to put together in the crock-pot first thing in the morning and let cook all day long, filling my home in deliciously warm scents. I really love crock-pot meals, as I get to think about dinner all day long.
Dinnertime is when my husband comes home, I get a break from a long day with the kids, it's nice and cool and beautiful outside, and I get to eat dinner. This is not to mention storytime and blessed sleep at the end of the day, which comes fast once 5 o'clock rolls around. This meal is the perfect end to a long day of diapers, naps, and playing at the park. And we got a huge treat last night when my husband showed up with a movie in hand to go along with our warm soup and corn casserole.
This black bean soup is soft and creamy, along with being just a tad bit spicy. My favorite! The dark black beans and crisp flavors of the veggies in this creation were wonderful to curl up with on the couch to watch a movie with my loved ones. And it's so versatile. You could serve it with a salad, or chips and salsa, and it made enough that we could have served a few more adults, as well.
Even better, I got to eat my amazing leftovers while sitting on the back porch today, with the breeze blowing through my hair, watching the kids play in the backyard. Now that's what a sweet fall afternoon is supposed to be like. All I can say is that we will be making this again in the next few months.
- 1 pound dried black beans
- 6 cups water
- 2 bay leaves
- 1 teaspoon pink Himalayan salt
- 2 tablespoons olive oil
- 2 cups veggie broth
- 1 1/2 teaspoons oregano
- 1 teaspoon cumin
- 6 tablespoons minced garlic
- 1 onion, chopped
- 1 red bell pepper, chopped
- 2 cups diced tomatoes, with juice
- Start by adding in 1 pound (or 2 cups) of dried black beans.
- Add your water and your veggie broth.
- Now add each of your spices and your olive oil.
- And finally add in each of your veggies one at a time.
- Cover and cook on high for 7-8 hours to give your dried beans plenty of time to soak up the liquid and cook thoroughly.
- We served ours with a yummy corn casserole on the side. Enjoy!
|Serving size: 1|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 0 g|
|Carbohydrates 34 g||11%|
|Sugar 8 g|
|Fiber 11 g||44%|
|Protein 10 g||20%|
|Cholesterol 0 mg|
|Sodium 122 mg||5%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Benefits of Black Beans
Black beans are currently prized for their high protein and fiber content, like many other legumes. These babies are packed full of amazing vitamins and other nutrients that make them a great addition to any diet.
The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength. Roughly 99% of the body's calcium supply, 60% of its magnesium, and 80% of its phosphorus stores are contained in your bones. This means that it is extremely important to get enough of these important nutrients from your diet.
Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. However this means that it's important for you to either utilize the benefits of dried black beans without any sodium added, can your own, or find a low sodium version of the canned variety.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates. With cancer on the rise, anything that you can eat that will reduce your risk of contracting cancer, and impede the growth of it, possibly reversing it, once it's in your body, is essential to your body.
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. Due to their fiber content, black beans also help to prevent constipation and promote regularity for a healthy digestive tract. They provide fuel for the healthy bacteria in the colon. And most importantly, many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Who could ask for a better food?!
Other than using them dried, the absolute healthiest way to enjoy these power-packed beans is to can them yourself. That way you can control the ingredients that are added, and they are ready, just like store-bought canned beans, at a moment's notice. Check out my recipe for canning your own black beans here.
Try out this yummy black bean soup for yourself, and let me know what you think in the comments.
Questions & Answers
© 2018 Victoria Van Ness