It’s winter, so you know what that means. SOUP TIME. There are two rules for making soup:
- Make a double batch so you can throw somma that shit in the freezer for when you’re sick
- Toss as many veggies in there as you can, cause it usually barely changes the flavor and you NEED THEM FOR LIFE
Today we’re making black bean soup and following both of those rules. Here’s what you need:
- 4 15oz cans of black beans (rinsed and drained, so you get rid of all the extra sodium and starch)
- 1 15oz can of red kidney beans (rinsed and drained also)
- 20oz or so of vegetable or chicken stock
- 2 large tomatoes, diced
- 2 onions, diced
- 2 green bell peppers (or red, but green are way cheaper), diced
- 1 pound corn kernels (go for frozen, not canned — avoid extra sodium)
- 2 bunches of lacinato kale (or another thick leafy green you like, maybe collard greens or swiss chard — whatever is on sale y’all), roughly chopped
- 5 cloves garlic, finely diced (or pushed through a garlic press)
- some cumin (like 2 tablespoons)
- some chili powder (about a tablespoon)
- some salt (about 2 teaspoons)
Here is a visual for those of you who can’t read:
Now, the first step is to sauteé the garlic, onion, and pepper over medium heat for about 5 or 6 minutes — until they’re tender. Here is an action shot of that.
Next you’re gonna get crazy. To thicken the soup, rather than add flour, we’re just gonna blend a can and a half of rinsed black beans and a few scoops of the onion / garlic / pepper mixture. Toss it in a blender or food processor and have at it until it’s the texture of hummus.
Now toss that back in the soup pot and mix it in with the rest of the onions and peppers. Let that continue to cook on medium-low heat while you do the next step, which is taking another can and a half of black beans and as much of the 20oz of stock as will fit in the blender, and blend again. This one’s gonna be more watery.
Toss that mixture into the stock pot as well, and mix well with the thicker puree and the onion and peppers. You should have a nice, thick soup base. With NO cream or flour. Magic.
Now it’s time to toss in the corn (just throw it in there frozen), the remaining cans of rinsed (whole) black beans and kidney beans (you should have one of each left if you do your math right), the chopped tomato, ground cumin, chili powder, salt and any remaining stock that didn’t fit in the blender.
Stir it all up, and bring the pot to a boil. Once it’s boiling, bring down the heat to medium-low and let simmer for about 20 minutes. While that’s happening, you should wash and rough chop your kale.
After the soup has simmered for 20 minutes, add in the kale and cook for abut another 5 minutes. Your kale will still have a nice leafy texture, which I like better than when they break down and sort of melt when you eat it. Give that shit a taste and see if it needs more salt or cumin or chili powder (depending on how spicy you like it). If you want it thicker, add another can of blended black beans. If you want it thinner, add some more vegetable stock. No big deal. It’s soup. You can’t really mess it up.
Now it’s all done! Spoon out about a cup and a half into a bowl and eat it. If you want to toss a dollop of Greek yogurt on there, go for it. But this is pretty tasty and hearty on its own.
Here’s why this is so good for you:
- Black beans are SUPER high in fiber and protein. They fill you up and keep you feeling full. They’re also a good source of iron.
- Kale is a great source of Vitamin A, C, K, potassium, and more. This is a seriously nutrient dense food (as are all leafy greens)
- Bell peppers are a great source of vitamin C, a boatload of minerals, and fiber.
- Everything in this is lean. It’s high in protein, fiber, and other nutrients, and low in saturated fat and cholesterol.
EAT THIS ALL WEEK.