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Classic Black Bean Soup

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

Directions:

  1. 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.
  2. Reduce heat and simmer, covered, for 45 minutes or until vegetables are tender.
  3. Discard bay leaf. Stir in lemon juice and brown sugar/maple syrup.
  4. 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.
  5. Ladle into warm soup bowls. Garnish with yogurt and lemon slices.

By Nicole Porter
Nicole Porter is a Stress Coach and Wellness Educator helping busy professionals master the Top 10 Habits for optimal health, mindset and productivity. She is also a Registered Holistic Nutritionist, Healthy Weight Loss Coach, and Pilates Coach with a background in Mindfulness Based Stress Reduction and Behaviour Change.

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