Easy Recipe for Healthy Black Bean Soup

Substitute Beans for Meat with This Protein Packed Family Meal

Dec 10, 2008 Elaine Walker

There's nothing better than a hearty bowl of soup in the cold weather. With just a couple of ingredients this healthy black bean soup is packed with goodness and flavour.

Black beans are a cheap form of protein and can be a substitute for meat in a meal. Although all beans are high in fibre, low in fat and contain no cholesterol, not all beans have the same level of nutrition and some contain more vitamins and minerals than others.

High Level of Antioxidants in Black Beans

Black beans , also known as turtle beans, are particularly high in cancer- preventing antioxidants. Researchers have found that their antioxidant level is as good as cranberries and grapes and 10 times better than oranges. Antioxidants are found in all brightly coloured fruit and vegetables, including carrots. Carrots also contain lignin which boosts the immune system . This is important in the colder weather, to prevent colds and flu.

Black Beans for Protein

Black beans are also a good source of iron, magnesium and tryptophan, the feel good factor in food.

Serve this healthy black bean soup with wholemeal bread to provide the whole family with an excellent combination of protein, vitamins and minerals forming a nutritious meal.

Easy Recipe for Healthy Black Bean Soup

Serves 4 people

Ingredients

• 1 large onion chopped finely
• 1 clove garlic chopped finely
• 2 stalks of celery chopped finely
• 3 tbsp olive oil or sunflower oil
• ¼ tsp cayenne pepper
• 2 large carrots peeled and diced
• Pinch of thyme leaves
• 8 ozs dried black beans soaked over night (at least 12 hours) in plenty of water
• 3 pints / 1.45 litres vegetable stock (This can be made from a stock cube, or powdered bouillon such as Marigold Swiss Vegetable)

Method

1. In a large saucepan (remember that beans swell as they cook) fry onion and garlic in the olive oil, until both are soft.
2. Stir in the carrots.
3. Drain the black beans and rinse in a colander or sieve.
4. Add the beans and the thyme and stir well.
5. Add the vegetable stock and cayenne pepper.
6. Cover and bring to the boil.
7. Reduce heat and simmer for about 1.5 hours or until the beans feel soft when pressed with the back of a fork.
8. Using a blender or food processor, blend the mixture until it is smooth and return to the heat. Warm the smooth soup gently and add salt and pepper to taste.
9. Sprinkle lightly with cayenne pepper before serving.

Importance of Fibre

Black beans are high in fibre which is important in the diet for its ability to promote digestive health by keeping the body regular. Fibre may play a part in helping to prevent colon cancer. Another source of fibre and protein is lentils which can be made into a dhal and served with rice. A perfect substitute for meat.

The copyright of the article Easy Recipe for Healthy Black Bean Soup in Healthy Cooking is owned by Elaine Walker. Permission to republish Easy Recipe for Healthy Black Bean Soup in print or online must be granted by the author in writing.

Black Beans Packed with Antioxidants

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