January is the first month of the new year! Surprisingly enough, January is also National Soup Month. In celebration of national soup month, today we’re sharing how to make black bean soup!
This black bean soup is a heart-healthy recipe including many essential nutrients. Before getting into the recipe, let’s look at an overview of the heart-healthy ingredients.
Carrots are rich in antioxidants. Antioxidants are extremely important in lowering the risk of cardiovascular disease, and carrots are an excellent source.
Olive Oil contains monounsaturated fats. These fats have been linked to an increase in high-density lipoprotein (HDL), otherwise known as good cholesterol. Working within the blood vessels, HDL protects these vessels, which in turn, decreases the risk of heart attacks.
Each cup of black beans contains 15 grams of fiber. This fiber works in conjunction with monounsaturated fat as it reduces the count of low-density lipoprotein, the bad cholesterol. These beans are also packed with 64% of the daily recommended value of folate. Folate is essential in helping the heart maintain the appropriate amount of the amino acid homocysteine.
Much like carrots, most of the benefits of tomatoes come from their high antioxidant level. In particular, tomatoes posses lycopene. Studies show that lycopene reduces the risk of heart disease.
Now for the cooking!
2 celery stalks, chopped 1/2 teaspoon red pepper flakes
1 carrot, chopped 1/2 teaspoon celery seeds
1 onion, chopped 2 cans (or a total of 29 oz) cooked black beans
3 cloves garlic, minced 1 cup corn
1 bay leaf 4 cups vegetable broth
3 tablespoons olive oil One 14-ounce can dice tomatoes
2 teaspoons dried oregano Kosher salt & ground black pepper to taste
1 teaspoon ground cumin Optional: top with cilantro, avocado & soy yogurt
Begin by coating a large pot with the olive oil. Next, add your celery, carrots and onion, and then cook over medium-high heat. Cook for about 5 minutes, or until they become soft. Once softened, add all spices and cook for a minute more. Stir in 1 can black beans, corn, and vegetable broth. Bring soup to a boil. Whilst the soup is coming to a boil, use a blender or food processor to puree remaining black beans and tomatoes. Add the puree, and give the soup another mix. Turn heat down and let it simmer for 15 minutes.