Vegan Black Bean Soup

Vegan Black Bean Soup | The Healthy Family and Home

I came across this healthy recipe for Vegan Black Bean Soup a couple of days ago and was sure I would be trying it out for several reasons.

First, it was super easy to make and second, it is made with fresh, healthy ingredients.

I was drawn to the recipe because of it’s simplicity, the ingredient list, as well as it’s smooth texture which is more like a puree.

It’s also budget-friendly and nutritious with 1/2 cup of black beans containing 28% dv of fiber and 7 grams of vegan protein.

I skipped the part to saute’ the vegetables and just put everything in my Vitamix, and in less than five minutes, it was ready.

If you wanted to add a little something, you could make my Vegan Cornbread or Gluten-Free and Dairy-Free Cornbread to go with it.

Here’s the ingredient list in a can of highly-processed store-bought black bean soup:

 

Campbell’s Black Bean Soup 

Ingredients: Water, Beans Black Cooked, Sugar, Carrots, Tomatoes Puree (Water, Tomato Paste), Celery, Vegetables Oil (Corn, Canola, Cottonseed Oil Partially Hydrogenated or Soybeans Oil Partially Hydrogenated), Monosodium Glutamate, Vinegar Distilled, Yeast Extract, Spices Extract, Oleoresin Paprika (source)

FoodFacts.com Rating:  “F”

 

It’s a can full of GMO’s (soybean oil, sugar, canola oil, vinegar) and harmful MSG (monosodium glutamate).

 

 

Feel Good About What You Eat | The Healthy Family and Home

 

5 Fast Facts About Black Beans:*

  • extremely high in fiber
  • loaded with anti-oxidants
  • one cup contains 15 grams of vegan protein
  • contains 20% dv of iron
  • regulates blood glucose absorption

5 Fast Facts About Onions:*

  • rich source of healthy sulfur compounds
  • excellent for cardiovascular health
  • inhibits bone loss in women
  • can help reduce blood pressure
  • lowers blood cholesterol levels

5 Fast Facts About Garlic:*

  • regulates blood sugar levels
  • lowers high blood pressure
  • contains anti-bacterial and analgesic properties
  • contains anti-viral properties
  • lowers cholesterol levels

5 Fast Facts About Celery:*

  • improves immune system
  • reduces blood pressure
  • very alkalizing food
  • contains anti-inflammatory properties
  • lowers cholesterol

5 Fast Facts About Carrots:*

  • improves eyesight
  • helps prevent heart disease
  • rich in anti-oxidants
  • helps flush toxins from the body
  • 1 cup contains 407.06% dv of vitamin A

5 Fast Facts About Red Bell Peppers:*

  • high in antioxidants
  • 1 cup contains 194.6 dv of vitamin C
  • excellent source of carotenoids
  • potential anti-cancer benefits
  • helps reduce inflammation

5 Fast Facts About Lemons:*

  • extremely alkaline
  • blood purifier
  • excellent for detoxification
  • balances blood sugar levels
  • contains powerful anti-bacterial properties

5 Fast Facts About Himalayan Pink Salt:*

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption

 

*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.

 

 

Vegan Black Bean Soup | The Healthy Family and Home

 

Vegan Black Bean Soup | The Healthy Family and Home

 

Where to Buy:  If you have trouble finding any of the ingredients to make this recipe, you can order online from Amazon and have them delivered straight to your door!

 

 

Tip #1:  I used (2) cans of organic black beans (with no added salt) and didn’t drain or rinse the beans as the original recipe instructed, which I think gave it a prettier color and more flavor.

Tip #2:  The next time I make it, I’m going to add about a tablespoon of coconut oil to add some healthy fat to it.

Tip #3:   Because I was trying to keep the veggies as raw as possible, I didn’t warm mine up.  You can always put your Vitamix on the high setting and warm it slightly that way or just warm it on the stove if you wanted to enjoy it hot.

 

Vegan Black Bean Soup (Vegan, Gluten-Free, Dairy-Free)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

  • 2 cans organic black beans (15 ounce cans)
  • 1 1/2 cup water (purified/filtered)
  • 1 organic onion
  • 2 stalks organic celery
  • 2 organic carrots
  • 1/4 Large organic red bell pepper
  • 2 cloves organic garlic (freshly crushed)
  • 1/2 organic lemon (freshly squeezed)
  • 1 1/2 teaspoon Himalayan pink salt
  • 1 teaspoon organic ground cumin powder

Directions

Step 1 Prepare your veggies: cut and dice your veggies to put in a Vitamix or high speed blender.

Put all ingredients into a Vitamix or high speed blender and blend until a smooth puree is formed. Adjust seasonings to your preference.

To warm: put the Vitamix setting on high to warm it up or pour the soup into a medium sized pot on low/medium heat and heat to your preference.

Top with onions, green onions, diced tomatoes, jalapenos, etc.

Enjoy!

Note

This recipe will make approximately 2 - 4 servings.

Recipe source:  http://detoxinista.com/2013/01/panera-black-bean-soup/

 

 

Affiliate Disclosure: This post contains affiliate links.  This means that if you were to make a purchase through one of these links, “The Healthy Family and Home” website would receive a small commission.

Amazon Disclosure: “The Healthy Family and Home” website is a participant in the Amazon Services, LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

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Comments

    • Karielyn says

      Hi Natalie! Thanks and yes, Vitamix = Easy! lol I hope you enjoy the recipe if you end up making it..thanks for stopping by! :)

    • Karielyn says

      Hi there! Yes, it is very easy to make and healthy…not sure if the Panera version would be as healthy though! 😉 Thanks for stopping by!

  1. says

    I’ll be trying this for lunch. :)

    If you use your vitamix, there is no reason to transfer the soup to a pot to heat it up. Turn the vitamix on high and it heats the soup up for you. (you can get it just a little warm or piping hot)

    • Karielyn says

      Hi Tammy! Oh wow….I didn’t even know that! That’s actually the first soup I’ve made in my Vitamix and I mostly use it for smoothies and dips/sauces. I’d much rather do that to heat it up than the stove option. And it’s one less pot to clean. I’m going to add that to the recipe directions…thanks for the tip! :)

  2. Lauren says

    Hi! I came upon your website when I did a google search for raw soups. This is the second recipe I made in my Vitamix, just bought it a couple of days ago – and WOW!!! It’s delicious! Thanks for sharing your Vitamix version of the recipe. I made it on the “Soup” setting and it did warm up the soup. My only issue with the soup was that the onion was too strong, most likely bc I did not heat it up in a pot after blending to actually cook the puree some. I was going for the truly laziest version of the soup 😉 I saved the rest and will be simmering it tonight for dinner. Thanks again, great recipe!

    • Karielyn says

      Hi Lauren! I’m so glad you found my website and liked the recipe! Yes, the original recipe said to saute the onions (which I skipped because I like the fast and easy version too) lol, so that could have made a difference.

      Also, I don’t know if it’s just me, but I find that sometimes when I make a recipe more than once and use different type of onions (ex. yellow onions vs white onions vs sweet onions), the recipe tastes different – sometimes too strong or even bitter. So maybe that could have something to do with it, too.

      If you make it again and those ideas don’t work, maybe just reduce the amount of onion in the recipe.

      Thank you for the feedback and I hope you come back again 😉

  3. Lauren says

    My favorite way to add healthy fat to this simple and delicious soup is to top with avacodo. A sprinkling of cilantro is also nice.

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