Filling Vegan Black Bean Soup Recipe – A Flavorful, Heart-Healthy Meal

Looking for a comforting and nutritious meal? This vegan black bean soup, adapted from Dr. Caldwell Esselstyn’s Prevent and Reverse Heart Disease, is packed with plant-based goodness. Full of hearty vegetables, spices, and black beans, this soup is perfect for anyone seeking a filling, wholesome meal. Plus, it’s loaded with fiber, antioxidants, and essential nutrients to support a healthy lifestyle!

Why Choose Black Bean Soup?

Black beans are an excellent source of plant-based protein, fiber, and iron. They combine beautifully with nutrient-dense vegetables like carrots, sweet potatoes, and greens, making this soup a powerhouse of vitamins and minerals. With the added flavors of cumin, turmeric, and a hint of citrus, this black bean soup is satisfying and delicious – a true must-try for anyone on a plant-based diet.

Ingredients

Here’s what you’ll need to make this delicious black bean soup:

• 1 large onion, diced

• 10 garlic cloves, minced

• 2 medium carrots, diced

• 2 tsp cumin

• 3 cans black beans, drained and rinsed

• 4 cups vegetable broth

• 1 cup chopped bok choy or kale

• 1 red bell pepper, diced

• 1.5 cups orange juice (for a hint of sweetness and citrus flavor)

• 2 tomatoes, chopped

• 1 large sweet potato, diced

• 1 tsp turmeric

• 1 tsp black pepper

• Pinch of cayenne pepper (optional for heat)

Directions

1. Sauté Onions and Garlic: In a large pot, sauté the onions and garlic with a small amount of vegetable broth over medium heat for 3-5 minutes, or until the onions are softened.

2. Add Carrots, Sweet Potato, and Cumin: Stir in the diced carrots, sweet potato, and cumin. Continue to cook for 5-10 minutes, adding more vegetable broth as needed to prevent sticking.

3. Add Remaining Ingredients: Pour in the black beans, vegetable broth, bok choy or kale, red bell pepper, orange juice, chopped tomatoes, turmeric, black pepper, and a pinch of cayenne (if using). Bring the mixture to a boil, then reduce the heat to a simmer.

4. Simmer Until Tender: Let the soup simmer for 20-30 minutes, or until the sweet potatoes are tender and the flavors have melded together.

5. Season and Serve: Taste the soup and adjust the seasonings as needed with salt and pepper. For a creamier texture, use an immersion blender to blend a portion of the soup, or blend 2 cups and return it to the pot. Garnish with fresh herbs if desired.

Tips for Customizing Your Black Bean Soup

This soup is versatile, so feel free to make it your own:

• Add different greens: Try spinach, collards, or Swiss chard in place of bok choy or kale.

• Boost the flavor: Add a squeeze of lime juice, chopped cilantro, or a dollop of avocado for a fresh twist.

• Adjust the spice: If you love heat, add a bit more cayenne or a chopped jalapeño.

This hearty vegan black bean soup is the perfect meal for those cold winter nights when you want something both comforting and nutritious. It’s a great addition to a whole-food, plant-based diet and offers a rich blend of flavors and textures.