Cuban Black Bean Soup

 

CUBAN BLACK BEAN SOUP

Prep Time: 10 min

·       Cook Time: 40 min

·       Total Time: 50 minutes

·   Yield: Serves 4 - 6 

 INGREDIENTS

·       black beans, 1 lb. dried or 3 cans (15 oz.), rinsed and drained (see notes)

·       1 large white onion, chopped

·       4 garlic cloves, chopped

·       2 stalks celery, chopped

·       2 medium carrots, chopped

·       1 medium red bell pepper, cored and chopped

·       2 bay leafs

·       1 tablespoon cumin

·       1 – 2 teaspoons smoked paprika

·       3 cups water or vegetable broth

·       juice of one orange + orange halves

·       himalayan salt and pepper to taste

Garnish

·       diced tomatoes

·       onion

·       vegan sour cream

·       lime wedges

INSTRUCTIONS

Soak beans: The night before, rinse beans in colander with cold running water. Pick through and remove any broken or shriveled beans. Place beans in large pot with 5 or 6 cups water and cover to soak overnight.

Pre-Cook Beans: Next day, drain beans and rinse again. Place beans back in pot, add water, bring to a boil and simmer covered for 1 hour, drain and rinse.

Orange: Juice the orange and set the juice aside. Reserve the orange halves for the soup.

Cook Soup: To the pot of freshly cooked beans, add the bay leaves, garlic, cumin, paprika, onion, celery, carrots, bell pepper, water/broth, orange halves, salt and pepper, reserving the orange juice for later. Bring to a boil, reduce heat, cover, and simmer for 40 minutes to one hour, or until beans and vegetables are tender, stirring occasionally. Add extra water as necessary (I used another 1 cup of water).

Puree: Once beans are tender, remove the orange halves and bay leaves. Use an immersion blender to blend soup to desired consistency. I blended about 3/4, leaving some chunkiness. You could also use a food processor/blender (this method may take two batches to complete). Blending is optional, you may like it chunky as is. Add the orange juice to the pureed soup and cook another 5-10 minutes.

To Serve: Serve alone or over a bed of cooked buckwheat, farro or brown rice. Top soup with a dollop of Sour Cream, Lime Cilantro Cashew ‘Sour Cream’ or Paprika Cashew Crema. You may also like to top it with diced onion, tomatoes, bell peppers, avocado, jalapenos, a squeeze of lime and/or cilantro.

Serves 4 generously, or 6 smaller portions.

NOTES

Canned beans: If using canned beans, be sure to drain and rinse them well. Put ingredients in pot as in the instructions for ‘Cook’ but only use 2 cups water to start, bring to boil and simmer for 40 minutes, or until vegetables are tender. Add more water as needed. Continue with step 3. You may also decide to saute your onions, celery, carrots & bell pepper first on medium high heat using oil of choice for about 5 min before you start with your canned beans.

https://simple-veganista.com/cuban-black-bean-soup-vegan/#tasty-recipes-8951

Lentil Soup with Coriander and Cumin

Cook this rich and fragrant soup in the pressure cooker and have it on the table in about a half hour. But if pressure cooking is not your style, simply cook it in a covered pot over low heat, adding extra water as necessary, until the lentils are tender and then proceed with step #3.

Servings: 8

 

Calories: 228kcal

 

Author: https://blog.fatfreevegan.com/2012/11/lentil-soup-with-coriander-and-cumin.html

Ingredients

• 2 cups brown or green lentils uncooked
• 8 cups water or vegetable broth
• 1 large onion chopped
• 2 large carrots thickly sliced
• 1 rib celery chopped
• 2 large gold or red potatoes cut into large cubes
• 2 bay leaves
• 2 vegetable bouillon cubes use if water is used instead of broth
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• freshly ground pepper to taste
• 2 cloves garlic minced
• Additional seasonings: 1/4 teaspoon coriander, 1/4 teaspoon cumin, 2 cloves minced garlic
• salt to taste
• 4 ounces fresh spinach chopped if large leaves
• 2 teaspoons Red wine vinegar or lemon juice

Instructions

• Pick over the lentils and rinse well.
• Start the water or broth heating in the pressure cooker while you chop the vegetables. Add all ingredients except the additional seasonings, salt, spinach, and vinegar into the cooker and bring to a boil. Seal the cooker and cook at high pressure for 10 minutes. Remove from heat and allow to sit for 5 minutes before using a quick-release method to release the pressure. (If you don’t have a pressure cooker, you can simply cook this on the stove until the lentils are tender, about an hour.)
• Check to make sure the lentils and potatoes are tender; if not, cook, covered but not at pressure, until done, adding water if it seems too thick. Remove the bay leaves, and add the additional seasonings, salt, and spinach. Check the seasonings, adding more cumin and coriander as needed. Cook for just a few minutes to wilt the spinach. Stir in the vinegar or lemon juice and serve.

Quinoa Vegetable Soup

• Author: Cookie and Kate
 
• Prep Time: 15 mins
 
• Cook Time: 45 mins
 
• Total Time: 1 hour
 
• Yield: 4 to 6 servings
  

This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers. It’s gluten free and vegan, as long as you don’t top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.

• 3 tablespoons extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 3 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash
• 6 garlic cloves, pressed or minced
• 1/2 teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes
• Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
• 4 cups (32 ounces) vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• 2 bay leaves
• Pinch red pepper flakes
• Freshly ground black pepper
• 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
• 1 cup or more chopped fresh kale or collard greens, tough ribs removed
• 1 to 2 teaspoons lemon juice, to taste
• Optional garnish: freshly grated Parmesan cheese

INSTRUCTIONS

1. Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.
3. Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
5. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to 1/2 teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.

NOTES

Recipe inspired by Trader Joe’s organic vegetable soup with quinoa and kale. Recipe adapted from my lentil soup recipe.
Seasonal vegetable preparation tips: If you’re using dense vegetables like butternut or sweet potato for your seasonal vegetables, be sure to chop them as small as you’re chopping your carrots so they cook in the same amount of time.
Slow cooker option: I haven’t tried, but Sarah reports that her soup turned out well after 8 hours on low heat.
Storage suggestions: This soup keeps well in the refrigerator for about 4 days. It freezes and defrosts well if you want to freeze extra portions for later!

Recommended equipment: I’m convinced that everything I cook in my Dutch oven (affiliate link) comes out extra delicious.

 

Mexican Black Bean Corn Soup

Forks over knives

·       1 large onion, diced

·        6 cloves of garlic, minced

·        3 stalks of celery, diced

·        2 carrots, diced

·        5 cups of vegetable broth (homemade or low sodium)

·        4 15 ounce cans of black beans, low sodium (or 7 cups cooked ) undrained  (1 lb)

·        1 15 ounce can of whole sweet corn, drained (salt free, unsweetened)

·        1 14.5 ounce can of fire roasted tomatoes, diced (I use Muir Glen Organics)

·        4 teaspoons roasted cumin (or regular cumin)

·        1 to 1 1/2 teaspoon chipotle chili powder

·        1/2 teaspoon Herbamare or salt (to taste)

·        Juice of 1 small lime

·        Fresh ground pepper to taste

·        1/2 bunch of cilantro, chopped to garnish

Instructions:   
 In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.

      Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.

3.     Taste test. Add Herbamare or salt to taste and lime juice.

4.     Serve in bowls and garnish with fresh chopped cilantro.

Vegetarian Split Pea Soup

https://www.tasteofhome.com/recipes/vegetarian-split-pea-soup/

Ingredients

• 6 cups vegetable broth
• 2 cups dried green split peas, rinsed
• 1 medium onion, chopped
• 1 cup chopped carrots
• 2 celery ribs with leaves, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon dried basil
• 1/4 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 5 tablespoons shredded carrots
• 2 green onions, sliced

Directions

• In a large saucepan, combine the first nine ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until peas are tender, stirring occasionally.
• Add salt and pepper; simmer 10 minutes longer. Cool slightly. In small batches, puree soup in a blender; return to the pan. Heat for 5 minutes. Garnish with shredded carrots and green onions.

Nutrition Facts

1 cup: 204 calories, 1g fat (1g saturated fat), 0 cholesterol, 1047mg sodium, 37g carbohydrate (0 sugars, 13g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable.

Lentil Spinach Soup with Lemon

 

https://toriavey.com/toris-kitchen/lentil-spinach-soup-with-lemon/

Servings     4 servings

Prep Time  5 minutes

Cook Time   40 minutes

A light, healthy and flavorful take on lentil soup with spices, greens and fresh lemon juice.

Ingredients

• 3 tbsp olive oil
• 1 whole onion, diced
• 1 whole carrot, peeled and diced
• 1 tsp minced garlic
• 1 tbsp tomato paste
• 1 1/2 tsp cumin
• 1/4 tsp cayenne pepper
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 quart low sodium vegetable stock (if not vegetarian, you can substitute chicken stock)
• 1 cup water
• 1 1/4 cups brown, green or red lentils, rinsed and sorted
• 1 bay leaf
• 2 cups fresh spinach leaves (or substitute kale, swiss chard, or another favorite green)
• 1/4 cup chopped cilantro (or can substitute parsley-- I prefer the flavor of cilantro here)
• 1 whole lemon

Recipe Notes

You will also need: soup pot, immersion blender, lemon squeezer

Instructions

1. Heat up the olive oil in a soup pot over medium heat. Add the diced onion and carrot. Sauté until the onion softens and starts to turn golden. Add the garlic and sauté for 1-2 minutes longer until fragrant.
2. Add the tomato paste, cumin, cayenne, salt and black pepper. Stir and sauté for 2 minutes longer.
3. Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 30 minutes until the lentils are soft.
4. Remove soup from heat, remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture.
5. Put soup over medium heat again. Add the fresh spinach leaves and cilantro. Stir the greens into the soup for 1-2 minutes until just wilted (covering the pot will wilt them faster).
6. Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve.