The first leaves are turning and falling and the geese are V-ing southward. Where did summer go?!
Upside of the suddenly-Fall weather? A good excuse to make my simple delicious Black Bean soup!
It couldn’t be easier. Like most of my favorite recipes, this one is very forgiving, so you can just adjust for taste as well as what’s on hand, and not worry about how much of this and that. But for your perpetual worriers, I’ve jotted some suggested quantities below.
In a medium sized pot, saute onions, ginger and spices (see below) in coconut, ghee, or grape seed over low heat, until the onions are soft. Add other veggies, ginger, tomatoes or tomato sauce, if desired, and stir and cook a few more minutes, until thoroughly heated. Add a little stock, water or, for extra richness, coconut milk. Add beans, either canned or fresh*. Use a stick blender to puree in the pot. Simmer, and serve.
3-4 cups of beans
1 small onion, chopped
1-3 T chopped fresh ginger, to taste
1 cup liquid (stock, water or coconut milk) or more to taste
your choice of: oregano, thyme, cumin, turmeric, black pepper, Himalyan salt, chili powder, curry powder – be creative!
You could also chop and include any of the following. Just add them after the onion:
any color bell pepper
minced garlic, 1-2 cloves
hot pepper, dried, canned or fresh, to taste
any summer squash
1 cup fresh or canned tomatoes, or tomato sauce
spinach, chard, arugula, or other leafy greens (chop and add these at the very end, or you can even put them in the bowls and pour the soup over them so they are just wilted)
Fresh parsley, cilantro, or mint
A tablespoon of yogurt (Greek, sheep or goat have higher protein and lower carbs)
Grated cheese, or Daiya if you are dairy-free
Protein Try adding some chicken or ground beef to up the protein content on this dish.
This will keep well in the fridge for a few days.
* Are you one of the many people who have never cooked beans? It’s so easy, and there is a huge taste difference. Here’s my simple method:
Soak beans in water overnight. Drain, rinse and put in a pot, just covering with fresh water. Cover tightly and heat on low for about 3 hours. Check for doneness (beans should be soft but not mushy), add a little salt, and they’re ready to use.
If you put them in the pot at breakfast, they’ll be ready for lunch!