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Plant-Based Recipes

Revolutionary recipe: Caribbean Black Bean Soup

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1 min read
Summary

Recipe from Garden Fresh Foodie Editor’s note: This plant-based recipe for a delicious and warming black bean soup is perfect for winter. This dish is packed with protein and antioxidants to help you stay well. Make it as a meal with a salad or as an appetizer. Enjoy.   PrintCaribbean Black Bean Soup Prep Time: 20

Recipe from Garden Fresh Foodie

Editor’s note: This plant-based recipe for a delicious and warming black bean soup is perfect for winter. This dish is packed with protein and antioxidants to help you stay well. Make it as a meal with a salad or as an appetizer. Enjoy.

 

Caribbean Black Bean Soup

Prep Time: 20 minutes

Cook Time: 60 minutes

Number of servings: 8

Per Serving 233 calories

Fat 1 g

Carbs 44 g

Protein 14 g

8


Caribbean Black Bean Soup

Ingredients

  • 2 cups dried beans, soaked and rinsed, or 6 cups of cooked beans, rinsed and drained
  • 4 cups water
  • 2 1/2 cups chopped onion
  • 2 tbsp minced garlic
  • 2 1/2 cups shredded zucchini (or diced, but I used previously frozen shredded)-if you don’t have any, or not in season, feel free to omit
  • 1 cup chopped carrot
  • 1 cup chopped bell pepper (any color)
  • 1 cup diced celery
  • 1 pint or 15 oz. can of stewed tomatoes, alternatively 2 cups of fresh tomatoes
  • 1 tbsp cumin
  • 2 tsp corriander
  • 1 3/4 tsp kosher or sea salt
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground black pepper
  • 1/8-1/4 tsp cayenne (depending on your heat preference, start easy)
  • 1 cup orange juice

Instructions

  1. Cook soaked beans in a pressure cooker by covering with water and bringing to pressure. Once at pressure, cook for 12 minutes, allow pressure to drop. Alternatively, cover soaked beans with water and bring to boil. Reduce heat to low and cook until tender, about 1 1/2 hours.
  2. Add in remaining ingredients into beans. If needed add additional liquid. Simmer until vegetables are tender and flavors have blended, about 30 minutes. If needed, add additional water.
  3. Using a stick blender, blend some of the soup, keeping a good amount of texture.
  4. Serve with your favorite salad and bread! Also makes a great appetizer!

Notes

Nutritional Benefits:

• High in fiber! Great for digestive health, lowering cholesterol and blood pressure

• No cholesterol or added fats-great for heart health and diabetes

• High in plant-based protein-great for healing and repairing tissues

• Packed with potassium, 999 mg, important for kidney and nervous system function, as well as lowering blood pressure and regulating heart rate

• Good source of plant-based iron and calcium, 28% iron, 12% calcium DV

• Excellent source of Vitamin C, 102% DV-antioxidant that helps with immunity

• Excellent source of Vitamin A, important for skin, eye, hair health, and bone and dental strength, as well as decreasing blood pressure

Tell us what you think of this plant-based recipe because we’d love to know! 

You might also like this other healthy soup recipe for an Oil-Free Daal Soup.