Organic Black Bean Soup with Healing Herbs
- Date
- 28 February 2024
- Category
- Nutrition & Recipes
A nourishing recipe for Black Bean Soup using organic whole food ingredients. This recipe emphasises the use of fresh herbs known for their antimicrobial and anti-inflammatory properties, making it ideal for individuals focusing on health and healing.
Ingredients:
- 1 cup dry black beans, soaked overnight
- 4 cups water (for cooking beans)
- 2 tablespoons olive oil (a healthy oil option)
- 1 large organic onion, chopped
- 2 organic carrots, peeled and diced
- 4 cloves organic garlic, minced
- 2 organic tomatoes, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper, to taste
- 4 cups vegetable broth (preferably homemade or organic)
- Fresh parsley, for garnish
Instructions:
1. Prepare Beans: Drain and rinse the soaked black beans. In a large pot, add the beans and 4 cups of water. Bring to a boil, then reduce heat to simmer. Cook until beans are tender, about 1 to 1.5 hours. Drain and set aside.
2. Cook Vegetables: In a large soup pot, heat olive oil over medium heat. Add the onion and carrots, sautéing until the onion is translucent, about 5 minutes. Add the garlic, and cook for another minute.
3. Add Beans and Herbs: Add the cooked black beans, diced tomatoes, oregano, thyme, and rosemary to the pot. Season with salt and pepper to taste. Stir well to combine.
4. Simmer Soup: Pour in the vegetable broth. Bring the mixture to a boil, then reduce heat to low. Cover the pot with a lid and let the soup simmer for 60-90 minutes. This slow cooking method helps in maximizing nutrient retention and enhancing flavors.
5. Final Touches: Once the soup is done, you can leave it chunky or blend a part of it for a creamier texture. Adjust seasonings if necessary.
6. Serve: Garnish with fresh parsley. Serve warm.
Daily Quantity Recommendation:
- Adults: 1 to 2 cups per day.
- Children: ½ to 1 cup per day, depending on age and dietary needs.
This soup is not only nourishing but also aligns with the principles of whole food plant-based diets. It’s rich in proteins, fibers, and essential nutrients, while the herbs add both flavour and health benefits. Enjoy this hearty, healthful meal!
