I like to think of soups as satiating food that doesn’t require anything else to make a filling meal. I’m making a basic cream soup I’m definitely going to need a little extra to call it a meal – some roasted chickpeas, some salad, a little sandwich.
A soup has to be packed with fiber and protein, so I won’t have to waste more time preparing the little extras. This healthy black bean soup combines the fibers and carbs in beans and rice with the protein in quinoa and healthy fats in avocado to create a nourishing combo that keeps you satiated and doesn’t leave you craving for more food after having a bowl.
One cup of black beans provides over 15 grams of protein, along with fulfilling 30% of your recommended daily intake of fiber in that same cup. Fiber plays an important role in the digestive system, as it helps to move things along, which includes toxins needing to be flushed from the body. Combining the high protein content with fiber, allows you to feel fuller for longer.
Black beans are one of the best sources of molybdenum, which is a mineral that helps the body to break down, process and utilize amino acids. They are also a great source of folate, copper, vitamin B1 and manganese. Folate assists with the development of cells, which includes the production of DNA and healthy functioning of the nervous system.
Through poor food choices, and a little too much indulging in a few too many alcoholic drinks and junk food, the sensitive lining of the digestive track can become damaged. Celery has been shown to have an anti-inflammatory effect and reverse that damage, restoring and protecting it against further inflammation.
There are over one dozen different antioxidants to be found in celery, which also goes a long way in protecting against damage done in the body, particularly to cells that are at risk of further developing into cancerous tumors.
Celery is an excellent source of vitamin K, which plays an essential role, in allowing the body to efficiently absorb calcium, for healthy teeth and bones. Vitamin K is also important in energy production, which is great if you’re physically active and looking to improve your performance.
Adding plenty of healthy fats to your diet routine is important especially if you’re dealing with hormone imbalance. Healthy fats have the opposite effects of refined food, which lead to inflammation. Your body uses healthy fats as the base for hormone production and maintaining a healthy metabolism, and both olive oil and avocado work magic.
These fats are essential for maintaining suppleness of skin, absorbing fat-soluble vitamins, and maintaining a healthy central nervous system. The brain is actually made up of 60% fat, and relies on fat intake for optimal function.
This easy black bean soup recipe comes together in 30 mins, doesn’t require any special skills and have such a comforting effect! If you’re looking for other interesting ways to use black beans, check my Black Bean Stew with Avocado and Egg or my Sweet Potato and Black Bean Chili recipe.
Vegan Black Bean Soup
- 1 can cooked black beans rinsed and drained
- 1/4 cup red quinoa
- 1/4 cup brown rice
- 1 medium carrot diced
- 1 yellow onion finely diced
- 2 celery stalks diced
- 3 garlic cloves minced
- 2 tsp extra virgin olive oil
- 1 tsp ground cumin
- 1 tsp paprika
- 3 cups low sodium vegetable broth
- 1 can diced tomatoes with their juices
- 1/4 tsp sea salt
- 1 lime juice only
- To garnish: avocado slices fresh parsley (or coriander)
- Heat the olive oil into a medium soup pot, and add the onion, carrot, celery, cumin, paprika and garlic.
- Cook over low heat for 5 minutes, stirring frequently.
- Add the black beans, quinoa, rice, diced tomatoes and vegetable broth and bring to boil over medium heat.
- Reduce the heat to low, and simmer for 30 minutes.
- Add the lime juice, season with salt and mix to combine.
- Divide it into the serving bowls, top with the roasted beans, garnish with avocado and parsley, and serve warm.