Black Bean Soup

This recipe can go one of two ways: If you want to save money and you have time to spare, buy beans in bulk and make this protein-packed recipe even more inexpensive. If you want to save on time, buy canned beans, and your prep time is only minutes.

 

From Plant-Based on a Budget by Toni Okamoto (BenBella Books, 2019)

  • Total Time: 25 minutes
  • Yield: 6-8 servings

Ingredients

  • 1 Tablespoon canola or vegetable oil (or 3 Tablespoons water)
  • 3/4 cup diced red, white, or yellow onion (about 1 small onion)
  • 1 teaspoon minced garlic (about 2 small cloves)
  • 1/2 jalapeño, seeded and minced
  • 1 Tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 4 1/2 cups water and 2 vegetable bouillon cubes, or 4 1/2 cups vegetable broth
  • 6 (15-ounce) cans black beans, drained and rinsed
  • Salt to taste

Optional Addition

  • 1 cup corn kernels, added after step 5

Optional Toppings

  • Minced cilantro
  • Diced red onion
  • Hot sauce
  • Squeeze of lime juice

Directions

  1. In a large pot over medium-high heat, heat the oil (or water).
  2. Add the onion, garlic, and jalapeño and sauté for 5 minutes or until the onion is tender and translucent.
  3. Add the cumin, oregano, and bay leaf and cook for 2 more minutes.
  4. Add the water and bouillon cubes (or broth), black beans, and salt, and reduce the heat to medium.
  5. Cook for 15 minutes.
  6. Remove from the heat and take out the bay leaf.
  7. Using an immersion blender (or a regular blender, working in batches), pur.e the soup until it is the desired consistency.

Note

TESTER’S TIP: If you want some texture, blend just two-thirds of the soup to leave in some whole black beans. —Caryn G. from Arlington, VA

TONI’S TIP: This works great in the pressure cooker. Throw everything in and cook on high pressure for 5 minutes. Then continue from step 6.

 

About the Chef:

Toni Okamoto

Toni Okamoto is the founder of Plant-Based on a Budget, the popular website and meal plan that shows you how to save dough by eating veggies. She’s also author of the Plant-Based on a Budget Cookbook, The Super Easy Vegan Slow Cooker Cookbook, and the co-host of The Plant-Powered People Podcast. Okamoto’s work has been profiled by NBC News and Parade Magazine, and she’s a regular presence on local and national morning shows across the country, where she teaches viewers how to break their meat habit without breaking their budget. She was also featured in the popular documentary What the Health.

  • Total Time: 25 minutes
  • Yield: 6-8 servings
  • Ingredients:
    • 1 Tablespoon canola or vegetable oil (or 3 Tablespoons water)
    • 3/4 cup diced red, white, or yellow onion (about 1 small onion)
    • 1 teaspoon minced garlic (about 2 small cloves)
    • 1/2 jalapeño, seeded and minced
    • 1 Tablespoon ground cumin
    • 1 teaspoon dried oregano
    • 1 bay leaf
    • 4 1/2 cups water and 2 vegetable bouillon cubes, or 4 1/2 cups vegetable broth
    • 6 (15-ounce) cans black beans, drained and rinsed
    • Salt to taste

    Optional Addition

    • 1 cup corn kernels, added after step 5

    Optional Toppings

    • Minced cilantro
    • Diced red onion
    • Hot sauce
    • Squeeze of lime juice
  • Directions:
    1. In a large pot over medium-high heat, heat the oil (or water).
    2. Add the onion, garlic, and jalapeño and sauté for 5 minutes or until the onion is tender and translucent.
    3. Add the cumin, oregano, and bay leaf and cook for 2 more minutes.
    4. Add the water and bouillon cubes (or broth), black beans, and salt, and reduce the heat to medium.
    5. Cook for 15 minutes.
    6. Remove from the heat and take out the bay leaf.
    7. Using an immersion blender (or a regular blender, working in batches), pur.e the soup until it is the desired consistency.
  • Note:

    TESTER’S TIP: If you want some texture, blend just two-thirds of the soup to leave in some whole black beans. —Caryn G. from Arlington, VA

    TONI’S TIP: This works great in the pressure cooker. Throw everything in and cook on high pressure for 5 minutes. Then continue from step 6.

     

    About the Chef:

    Toni Okamoto

    Toni Okamoto is the founder of Plant-Based on a Budget, the popular website and meal plan that shows you how to save dough by eating veggies. She’s also author of the Plant-Based on a Budget Cookbook, The Super Easy Vegan Slow Cooker Cookbook, and the co-host of The Plant-Powered People Podcast. Okamoto’s work has been profiled by NBC News and Parade Magazine, and she’s a regular presence on local and national morning shows across the country, where she teaches viewers how to break their meat habit without breaking their budget. She was also featured in the popular documentary What the Health.

  • Credit:

    This recipe can go one of two ways: If you want to save money and you have time to spare, buy beans in bulk and make this protein-packed recipe even more inexpensive. If you want to save on time, buy canned beans, and your prep time is only minutes.

     

    From Plant-Based on a Budget by Toni Okamoto (BenBella Books, 2019)

 

 

 

 

 

 

 

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