Black Bean Soup

Servings: 6 Prep: 20 min Cook: 40 min Total: 60 min

Beans are one of those ingredients that falls somewhere within allowed and … probably not a good idea. They’re not super low carb, but they tend to be lower on the glycemic index and are slow to absorb into the blood. Because I tend to try and go … as low … as I can go, I go with black soy beans, instead! This recipe would work in exactly the same way with standard canned black beans, so feel free to go that route, if your way of eating allows for it. I tend to think they’re ok, but … just not for me … not yet, anyway …

Note about black soy beans: When I first saw this product, I thought, “Blech”. Why would I want to try such a thing? It sounded awful to me. After about a year, I got curious when I saw a can in the grocery store. I bought it and made chili. OH WOW! They were … beans! They were beans in almost all the ways I relate to beans. They were MAYBE slightly different in regards to texture. A little more brittle and a little less grainy, but … if I weren’t actively looking for the difference … I never would’ve known. This is the kind of ingredient that would fool just about anyone. They’re … beans!

Cool beans!

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Black Bean Soup
Ingredient
Calories
Fat
Protein
Carbs
SA’s
Fiber
Net Carbs
2 tbsp (28g) light olive oil
240
24
0
0
0
0
0
1 each (70g) small onion, peeled and diced
28
0
1
7
0
1
6
4 each (12g) garlic cloves, minced
16
0
0
4
0
0
4
2 tsp (4g) cumin seed, ground
15
0.9
0
1.8
0
0.4
1.3
1 tsp (2g) coriander seed, ground
6
0.4
0.2
1.1
0
0.8
0.3
2 (15-ounce) cans (850g) black soy beans, drained and washed
840
42
77
56
0
49
7
1 medium (91g) tomato, diced
16
0
1
4
0
1
3
1 each (35g) chipotle pepper, packed in adobo, minced
20
0.5
1
4
0
3
1
2 tbsp (30.5g) lime juice, freshly squeezed
7.6
0
0.1
2.6
0
0.1
2.6
3 cup (705g) vegetable stock
36
0
0
9
0
0
9
salt and pepper, to taste
0
0
0
0
0
0
0
Grand Totals (of 6 servings):
1224.6
67.7
80.4
89.5
0
55.4
34.2
Totals Per Serving:
204.1
11.3
13.4
14.9
0
9.2
5.7 g
47.3%
Fat
24.9%
Protein
27.8%
Carbs

Black Bean Soup

Black Bean Soup

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Print Rate
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 6 Servings
Author: DJ Foodie

Ingredients

  • 2 tbsp light olive oil
  • 1 each small onion peeled and diced
  • 4 each garlic cloves minced
  • 2 tsp cumin seed ground
  • 1 tsp coriander seed ground
  • 2 (15-ounce) cans black soy beans drained and washed
  • 1 medium tomato diced
  • 1 each chipotle pepper packed in adobo, minced
  • 2 tbsp lime juice freshly squeezed
  • 3 cup vegetable stock
  • salt and pepper to taste

Instructions

  • In a medium sized soup pot, sweat the onions and garlic in the oil, over medium-low heat.
  • After about 5 minutes, the onions will be translucent. Add the rest of the ingredients to the pot.
  • Simmer, with a lid, for about 30 minutes.
  • Remove about 1 cups worth of the beans (without the liquid), to use as garnish. Place the rest of the soup into a blender and puree until smooth. If the soup is too thick, use more vegetable stock to thin it out. Season with salt and pepper.
  • Divide the soup into 6 soup bowls and garnish with the beans which had been set aside. The photos are garnished with sour cream, cherry tomatoes, fresh cilantro and some freshly grated chipotle cheddar cheese I'd found at the grocery store.

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* Learn More: More about this recipe and nutrition …

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