The Best Black Bean Soup 🫘
This is truly one of the best black bean soups I’ve ever had, and I make it all the time for my daughter Holli. It’s her favorite soup, and whenever I take it to a party or gathering, the pot is usually empty before the night is over. People always ask me for the recipe!Black beans are delicious, but they also have a lot going for them nutritionally. They’re packed with fiber, including the types of carbohydrates that feed the microbes living in your gut. As your gut bacteria ferment these fibers, they produce beneficial compounds called short-chain fatty acids that help support the gut and overall health.Beans are also well known for their heart-health benefits. Their soluble fiber can help support healthy cholesterol levels, while the combination of fiber, plant protein, minerals, and other plant compounds makes beans one of my favorite foods to pair with cultured foods.Researchers have also studied proteins and peptides found in black beans for their antioxidant and blood-pressure-supporting properties. It’s another reminder that humble foods like beans can contain some pretty remarkable compounds.I've included two easy ways to make this soup — the traditional way on the stovetop and a quick version in the Instant Pot. Both methods make a delicious, hearty soup, so you can choose whichever works best for you.And don't forget the topping! I love adding a generous spoonful of strained yogurt in place of sour cream. It adds that creamy tang I love while bringing a cultured food to a fiber-rich meal that feeds your microbes.Simple, comforting, and so good for your microbes. This is one of those recipes you'll want to make again and again. 🫘🥣
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Nutrition
Serving: 1g | Calories: 488kcal | Carbohydrates: 81g | Protein: 32g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Cholesterol: 2mg | Sodium: 196mg | Potassium: 1332mg | Fiber: 27g | Sugar: 6g | Vitamin A: 526IU | Vitamin C: 11mg | Calcium: 158mg | Iron: 7mg
Servings: 6 servings
Ingredients
- 2 tablespoons coconut oil
- 2 medium onions – chopped
- 6 cloves garlic
- 14½ ounces chicken bone broth
- 1½ cups canned chopped tomatoes
- 2 tablespoons ketchup – try cultured ketchup
- 2 teaspoons Worcestershire Sauce
- 1 tablespoon chili powder
- 62 ounces black beans – soaked and cooked
- 1 teaspoon Celtic Sea Salt
- 1 teaspoon black pepper – freshly ground
- 1 cup strained Yogurt – strained for 24-48 hours
- 2 tablespoons cilantro – chopped
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Instructions
On the Stove Top
- Add oil to a large, heavy pot and place it over medium heat. Add the onions to the pot and cook, stirring, until they start to turn translucent, about 4 minutes. Add garlic and cook for one more minute.
- Add the broth, tomatoes, ketchup, Worcestershire, and chili powder to the pot. Add in the beans, and turn the heat to high. Bring the mixture to a boil, then turn down the heat to a simmer and cook for 10 minutes. Season with salt and pepper.
- Place in bowls and let it sit for 5-10 minutes until it is no longer hot but warm. Top with Yogurt cheese that has been strained for 24-48 hours. Sprinkle with chopped cilantro and serve.
Instant Pot Instructions
- Add oil to the Instant Pot and set to the saute setting. Add the onions to the pot and cook, stirring, until they start to turn translucent, about 4 minutes. Add garlic and cook for one more minute.
- Add the broth, tomatoes, ketchup, Worcestershire, and chili powder to the pot. Add in the beans; set the manual setting for 6 minutes. Seal the vent. Once done, release the pressure valve. Season with salt and pepper.
- Place in bowls and let it sit for 5-10 minutes until it is no longer hot but warm. Top with Yogurt cheese that has been strained for 24-48 hours. Sprinkle with chopped cilantro and serve
