Hearty Black Bean Soup

black-bean-soup

Serves: 8-10
Prep Time: 20 minutes
Cook Time: 30 minutes

Ingredients:

  • 1 tablespoons olive oil
  • 1 large onion, diced
  • 1 stalks celery, chopped
  • 2 carrots, chopped
  • 4 cloves garlic, minced
  • 1/8 cup chili powder
  • 1 tablespoons ground cumin
  • 1 pinches black pepper
  • 4 cups vegetable broth
  • 4 (15 ounce) BPA-free cans black beans
  • 2 cups whole kernel corn
  • 1 (15 ounce) BPA-free cans crushed tomatoes
  • Salt and pepper to taste

Preparation:

1. In a large pot, heat the oil over medium-high heat. Sauté onion, celery and carrots until onions are translucent, about 5 minutes. Add garlic and sauté for 3 additional minutes.

2. In the mean time, open the cans of beans and pour into a colander. Rinse and drain. Divide the beans in half – half will be processed to form a thick stock and half will remain whole.

3. To the pot, add chili powder, cumin, and black pepper and cook for 1 minute. Stir in vegetable broth, half the beans, and 2 cups of corn. Bring to a boil.

3. Meanwhile, in a food processor or blender, process remaining beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes. Adjust seasoning to taste.

Nutrition Info: Did you know?

– Black beans are an excellent source of fiber and have been shown to support digestion. Specifically, black beans support the colon by feeding our good gut bacteria, which produce butyric acid. Butyric acid is food for our colonic cells so they can do their job and keep our lower GI working well!

– Black beans are an excellent source of antioxidants and anti-inflammatory compounds. Studies show that black beans may help reduce the risk of certain cancers as well as improving cardiovascular health by lowering cholesterol levels.

– Key nutrients in black beans include protein as well as a multitude of minerals and vitamins such as calcium, iron, magnesium, phosophorus, potassium, zinc, copper, vitamin B1, B3, B5, B6 and beta-carotene! Think of black beans as part of your daily dose of a whole food multivitamin!

Fiber and protein in black beans help to regulate blood sugar. This dream-team combination is processed much more slowly than simple carbohydrates, sugar and fats. The more quickly a food is broken down, the more likely it will be to cause blood sugar spikes and potential long-term blood sugar dysregulation. Fiber and protein are broken down at a pace that allows blood sugar to rise at a slow, steady pace.

– Black beans contain compounds called alpha-amylase inhibitors, which work against the enzyme alpha-amylse. Alpha-amylase breaks down starches into sugar, so the inhibitory effects of black beans actually work to slow down the process and help to steady blood sugar. Researchers and nutritionists alike hypothesize that black beans could be an important food for the prevention of type 2 diabetes.