Black Bean Soup

cumin seeds saute to enhance the taste and aroma

Black beans are native to the Americas. They were a staple in the diets of Central and South Americans. They are super popular in many southern US states, Cuba, Mexico, and the Caribbean. My family and I traveled to Cuba and we basically ate black beans and rice every night. The best parts of our meals were the tortilla chips that came with the dish seasoned with spices and dips. Food definitely brings me back to our travels and even our traditions at home. Beans and rice are a huge breakfast staple for me. It eases my gut and starts my day warm and satisfied - delicious, too, I may add!

Fun fact: Michigan is the nation’s largest producer of black beans. Brazil is the largest producer in the world. Black beans are becoming so popular. Have you noticed black bean tortilla chips (traditionally corn), black bean hummus (traditionally chickpeas), or black bean pasta (traditionally wheat)?

Fun Fact: Black beans are also called turtle beans.

Beans are your friend. Herbs and spices and the process of preparing your beans prior to cooking is a game changer, and might inspire some of you to get on the bean wagon.

Black Beans are satisfying, and a rich source of vegetable protein (vegans and vegetarians enjoy)! Beans are very high in protein which is crucial for muscles, strength, and weight loss. Beans are so satisfying. A serving of black beans is low in calories, controls appetite, helps with losing body fat, improves liver function, generates high energy, promotes cardiac health, balances cholesterol levels, fights inflammation, high in fiber, and I can go on and on. You can. find more information in the sources bellow.

Black beans feed your good gut bacteria so they are actually really good for your digestion. Picture a broom sweeping your gut clean! Follow the bean cooking rules below and you’ll be very pleasantly surprised how you feel after you eat.

Source information:
Dr. Axe - Black Beans from Ancient Nutrition
Ayurveda Foods - Black Beans from Jolly Belly
PubMed - Black Beans from National Institute of Health

Black Bean Soup is inspired by Kate O’Donnell from the Everday Ayurveda Cookbook. Modifications have been made to enhance my taste buds and creativity.

Rinse your beans for at least 2 minutes under running water to remove sodium and starch. If you are using dry beans soak overnight and rinse well. You’ll also need to cook the beans after soaking for 45-60 minutes prior to creating your soup.

mise en place - garnish with avocado and cilantro

add the coriander after the vegetables are soft - 15-20 minutes of cooking time

Recipe
3 cups cooked black beans - or canned
2 cups water or vegetable broth
2 large carrots - chopped
2 leaves of kale or 2 leaves Swiss chard - chopped
1 tsp turmeric powder
1 tbsp ghee, olive oil or coconut oil
1 1/2 tsp cumin seeds
1 tsp coriander powder
1 inch ginger root - sliced - remove after cooking
1/2 tsp salt
garnish: sliced avocados, dollop of dairy free or goat yogurt

Instructions

• in a large pot bring the beans, water or broth, vegetables and turmeric powder to a boil over high heat

• cover and simmer on low heat for 15-20 minutes, until vegetables are soft

• while the beans and vegetables are cooking warm the ghee (dairy) or oil of your choice and add the cumin seeds and saute for 2 minutes and remove from heat

• add the cumin seeds and coriander powder to the pot with the beans and continue to simmer 5 minutes more

• stir in salt

• use an immersion hand held blender to process the soup - blending only about half of the beans and vegetables will give your soup a creamy base and texture

• serve in a bowl with garnish of your choice: avocado slices, yogurt with fresh chopped cilantro

• serve this gorgeous black bean soup over rice, and some tortillas on the side. You’ll make everyone impressed and meal happy - it may become a weekly staple in your home

  Genia’s Spoon Me Tips

  Creating a balanced meal requires a complete protein, Therefore, we should combine beans with rice. It’s a delicious and very popular combination of foods. You can get really creative with garnishes, too.

  Many of us - me included - get weary about eating beans because of the aftermath. You probably know what I’m talking about! To avoid digestive issues such as gas and bloating, it’s important to consider a few things when cooking beans.
  1- cook the beans for a long time so the beans break apart

  2- blending the beans breaks down the skins

  3- adding specific spices to your bean soups and dips helps with digestion and reduces gas and bloating

  4- soak and rinse raw beans over night in water

  5- use canned beans (organic and BPA free) and rinse for 2 minutes to remove the sodium and starch

  6- adding these herbs and spices helps stoke your digestive fire by creating enzymes and reducing inflammation in the gut: ginger, fennel seeds, cumin, coriander - choose a few to cook with - it will make your dish delish and gut happy

  Much love and peace,
  Genia