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Smoky Vegan Black Bean Soup

Smoky Vegan Black Bean Soup

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Only one sentence can describe this soup, “It’s worth the wait.” black bean’s superpower is its PROTEIN content! They are super useful in making your bones stronger. Hop on the recipe now!

Smoky Vegan Black Bean Soup

Yields6 Servings
Prep Time20 minsCook Time4 hrs 30 minsTotal Time4 hrs 49 mins

 2 tbsp extra virgin olive oil
 2 medium carrots, chopped
 2 stalks celery, sliced
 1 medium onion, finely chopped
 ¼ cup tomato paste
 3 cloves garlic, crushed with press
 1 ½ tsp ground cumin
 3 cups lower-sodium vegetable or chicken broth
 15 oz (approx 3 cans) lower-sodium black beans, undrained
 1 cup frozen corn
 Avocado chunks and cilantro leaves, for serving

1

In a skillet, heat oil on medium-high. Add carrots, celery and onion. Cook 6 to 8 minutes or until starting to brown, stirring occasionally.

2

Add tomato paste, garlic and cumin. Cook, stirring, 1 to 2 minutes or until garlic is golden and tomato paste has browned. Stir in 1/2 cup broth, scraping up any browned bits from the sides.

3

Transfer contents of skillet to slow-cooker bowl along with beans, corn and remaining broth.

4

Cover and cook on High for 4 hours or Low for 6 hours. Serve with avocado and cilantro.

Instant Pot Directions:
5

Select the sauté function and sauté vegetables as
outlined in step 1. Then add beans, corn, and broth. Select the slow cook function and cook on High for 4 hours or Low for 6 hours.

Nutrition Facts

Serving Size 1

Servings 6


Amount Per Serving
Calories 325
% Daily Value *
Total Fat 11g17%
Saturated Fat 1g5%
Sodium 535mg23%
Total Carbohydrate 51g17%
Dietary Fiber 19g76%
Protein 14g29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 tbsp extra virgin olive oil
 2 medium carrots, chopped
 2 stalks celery, sliced
 1 medium onion, finely chopped
 ¼ cup tomato paste
 3 cloves garlic, crushed with press
 1 ½ tsp ground cumin
 3 cups lower-sodium vegetable or chicken broth
 15 oz (approx 3 cans) lower-sodium black beans, undrained
 1 cup frozen corn
 Avocado chunks and cilantro leaves, for serving

Directions

1

In a skillet, heat oil on medium-high. Add carrots, celery and onion. Cook 6 to 8 minutes or until starting to brown, stirring occasionally.

2

Add tomato paste, garlic and cumin. Cook, stirring, 1 to 2 minutes or until garlic is golden and tomato paste has browned. Stir in 1/2 cup broth, scraping up any browned bits from the sides.

3

Transfer contents of skillet to slow-cooker bowl along with beans, corn and remaining broth.

4

Cover and cook on High for 4 hours or Low for 6 hours. Serve with avocado and cilantro.

Instant Pot Directions:
5

Select the sauté function and sauté vegetables as
outlined in step 1. Then add beans, corn, and broth. Select the slow cook function and cook on High for 4 hours or Low for 6 hours.

Smoky Vegan Black Bean Soup
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