I started to make this soup about 20 years ago when I changed my diet to 100% natural (to get rid of my migraines). I will be honest – sometimes I do cheat and buy beans in a can but really, you should be soaking and rinsing raw beans before cooking with them. And now for the recipe…
This lighthearted rendition of a classic from the American south is made with no added fat. The smidgen of fat mentioned comes from the low-fat yogurt garnish.
Ingredients (for 6 servings/6 cups)
- 3 cups cooked black beans
- 2 cups strong vegetable (or beef) stock
- 1 can (14 oz/398 mL) tomato sauce – ideally you aren’t using canned.
- 2 cloves garlic, minced
- 1 onion, chopped
- 1 stalk celery, chopped
- 1 bay leaf
- 1/2 tsp each ground thyme, cumin, and oregano
- 1/4 tsp freshly ground black pepper
- 6 drops hot pepper sauce
- 2 tsp lemon juice
- 1 tsp brown sugar – I would use maple syrup instead
- salt, if desired
- 1/4 cup low-fat yogurt – I would choose higher fat yogurt (organic)
- 6 thin slices lemon
- In large heavy saucepan, combine beans, stock, tomato sauce, garlic, onion, celery, bay leaf, thyme, cumin, oregano, pepper and hot pepper sauce; bring to boil over medium heat.
- Reduce heat and simmer, covered, for 45 minutes or until vegetables are tender.
- Discard bay leaf. Stir in lemon juice and brown sugar/maple syrup.
- In batches, transfer to container of food processor or blender; puree until smooth. Return the saucepan and heat through. Season to taste with salt, if desired.
- Ladle into warm soup bowls. Garnish with yogurt and lemon slices.