Black Bean Veggie Soup
According to the calendar, Fall has officially arrived, but it’s still 85+ degrees here in Nashville, so I’m skeptical. We did get a couple of cool days last week, complete with dreary rain that lasted at least 3 days. I was miserable being stuck inside and unable to ride my bike, but I channeled that energy into my kitchen.
The cooler weather definitely had me excited for soup season. I’ve always loved soups, especially hearty ones that warm my black soul. Just kidding! My soul is a nice shade of dark gray. Anywho… One of my favorite soups has always been black bean & veggie. Now that I’m doing this blogging life, and I’m home much more, I’ve got more time to cook from scratch. Last week, while Charlotte was at school, and I was stuck in my little apartment with the dogs all day, I decided to put a bag of dry black beans to work. If you’ve not cooked beans from scratch before, it’s best to soak them overnight to help them cook faster, but also to remove digestive inhibitors that can cause gas. And nobody wants the bean farts, right? I’ve found a way to shorten the soak time, though. I pour my bag of dry beans into a large pot and cover them with 2-3 inches of water. I them bring them to a boil for about 20 minutes before removing them from the heat, adding 1-2 tbsp of apple cider vinegar to help remove phytates, which are the digestive inhibitors I mentioned that can cause gas but also reduce iron and zinc absorption. I then cover my pot and let the beans soak for a few hours until I’m ready to cook them. This particular day, that meant they soaked for about 4 hours, but 2-3 is sufficient if you’re strapped for time. It’s still a time-consuming process if you’re like me and not a patient person, but it’s worth it if you don’t want to have a swollen, painful stomach the next day.
Once your beans are soaked, it’s time to make the soup…
BLACK BEAN VEGGIE SOUP
1 32-oz container of veggie broth
1 1-lb bag dry black beans (or 2-3 cans of pre-cooked beans, drained)
2 cans tomatoes & green chilies
4-5 cloves garlic, minced
1/2 medium onion, diced
1-2 tbsp apple cider vinegar
2-3 cups water
1 medium zucchini, chopped
2-3 cups kale/spinach, chopped
salt & pepper to taste
Toppings: Chopped cilantro, diced tomato, sliced jalapeno, lime juice
Directions: Drain and rinse your soaked beans or canned beans. Place beans into a large pot (probably the same one you soaked them in), and add the broth, tomatoes & green chilies, garlic, onion, vinegar, and water. Bring to a boil. Turn heat down to a simmer and allow the beans to cook thoroughly. Once the beans are tender, add the zucchini. Allow the zucchini to soften before adding the greens. You want the kale or spinach to be lightly cooked and bright green when you serve the soup. Add salt and pepper to taste.
I enjoy this soup served over steamed jasmine rice, but it’s just as good on it’s own. You could top it with my suggestions (cilantro, diced tomato, sliced jalapeno, lime juice), or come up with your own ideas. Get creative! And let me know how it goes. I love receiving your feedback.
