Vegan Black Bean Soup

Looking for an easy recipe that is delicious and nutritious? This soups ticks all the boxes! Low in calories and fat, high in fibre and healthy nutrients.

Black beans are an excellent source of plant protein and fiber. Low in calories, no fat. Good source of folate – a nutrient considered to be one of the most important in the pre-conception period and pregnancy. There is an evidence that folate reduces the risk of  neural tube defects in babies.

Black beans are also a good source of minerals such as: magnesium, phosphorus and iron to name a few. Why are those nutrients important for pre-conception and pregnancy?

Magnesium – helps with tiredness and leg cramps (common in pregnancy)

Phoshorus – helps to build bones in your developing baby, it requires calcium and vitamin D in order to help build bones

Iron –  helps with fatigue, your iron needs increase during pregnancy so make sure you eat plenty of iron rich foods, plant based ones should be eaten with vitamin C to aid iron absorption

Ingredients:

1 onion

1 clove of garlic

1 stick of celery

1 star anise

1 tea spoon hot red pepper

1/2 teaspoon chilli

1/2 tea spoon smoked pepper

handful of coriander stalks

2 tomatoes

3 tins of black beans

4 pieces of dried mushroom (optional)

2 table spoons soy sauce

3/4 Liter vegetable stock

1-2 table spoon red wine vinegar

oil for frying – I used rapeseed oil

serve with chopped avocado, roasted pumpkin seeds and lime juice.

Method:

Cut the onion in half and slice into half moons, slice garlic and celery. Drain the beans and chop tomatoes into thick cubes.

Warm up a lot of oil in a deep cooking pot and add onions, garlic, celery and star anise (by a lot I mean the bottom of the pot has to be fully covered). Fry veg on low heat for 5-6 minutes until the onions become soft and golden.

Then take out the star anise and throw it away. Add all the spices and coriander stalks and fry for another 30 seconds vigorously stirring, then add tomatoes, beans and dried mushrooms. Simmer for 5 minutes on high heat, stirring occasionally. Pour the stock, soy sauce and cover the pot. Cook for 15 – 20 minutes on a low heat. Blend, season with salt, and add vinegar.

Serve with roasted pumpkin seeds and chopped avocado, and lime juice. Enjoy!

This recipe comes from an amazing polish vegan blog www.jadlonomia.com.