healthy soup recipes

Healthy Black Bean Recipes

By | Uncategorized


It is fall, and as the colors change and the weather gets colder soup becomes more and more appealing!  Today my mom cooks up a great black bean soup that will provide you with some great complex carbs, fiber, and protein!


A couple of months ago Dustin had you list ideas of what you’d like to see featured here–we have not forgotten all of your wonderful suggestions!  Angela sorted out all the food related ones for me–a popular request was easy dinners, quick to fix after work for the whole family, maybe using the crockpot.  My Minnesota cookbook had a recipe that fits this cold, rainy fall we are having, a vegetarian combination that gives you a complete protein in one dish, using beans and rice.  I made it this afternoon and just now served it to Dustin’s Dad; he gave it a thumbs up :), so let’s see what’s cooking:

black-bean-soup_slideshow_image1BLACK BEAN SOUP SERVED OVER BROWN RICE

16 oz. dried black beans

8 Cups of Water

2 Tbls. coconut oil
2 med. onions, chopped
1 carrot, shredded
4 clove garlic, minced
1 green pepper, chopped
1/2 tsp. cumin seed, crushed
(I used powdered)
1 tsp. dried oregano
1 tsp. seasalt
1/2 tsp. pepper
2 Tbls. lemon juice
2 c. hot cooked brown rice
1 c. plain yogurt
chopped green onions

Rinse beans and place with water in large kettle.  Cover; let stand overnight.  Or heat to boiling and boil for 2 minutes; cover and let stand for one hour.  In skillet, heat oil.  Add onions, carrot, garlic, green pepper, cumin, and oregano; saute until soft.  Stir into the beans with salt and pepper.  Heat to boiling; reduce heat to low and simmer, covered, for 1 1/2-2 hours or until beans are very tender, stirring occasionally.  Stir in lemon juice.  Serve in soup bowls over rice, topped with yogurt and onions. Makes 8 servings.

Well, if you are on the run, this recipe needs to be streamlined, right?  For just the two of us, plus with using a new recipe, I cut it in half and used 2 cans of low sodium black beans and 2 cups of water in place of the dried beans and 8 cups of water.  You may want to adjust the salt, using canned beans.  I used the Greek yogurt; being so stiff, it did not liquify. In place of the green onions I just sprinkled some dehydrated ones on top of the yogurt.  Another big timesaver would be to use your food processor for all of the chopping.

If you want to be able to walk in the door in the evening and smell supper cooking, use the crockpot :).  It should work to get this all put together the evening before (a good meal to get the kids to help chop) and put it in the crockpot and set it in the fridge or cold entryway; before work or errands the next morning, plug it in for the day.  Maybe it’d even work to put it on low for all night and throughout the next day….anybody ever try that?

One last note, Greg liked this as is, but also went for the hot sauce and doused it good…..just a little hint for some of you who enjoy swallowing fire!

I think we have enough room yet to sneak in my Mom’s favorite cornbread recipe-always goes good with soup, and some of that locally produced honey.
I referred to this recipe the other week when I shared some coconut recipes……


3 c. whole grain cornmeal
1 c. w.w. flour or sorghum flour (gluten free)
2 Tbls. baking pwd.
1 tsp. baking soda
1 tsp. seasalt
3 eggs
1/2 c. oil or coconut oil, melted
1/2 c. honey or agave syrup
2 c. buttermilk (or milk with 1 Tbls. vinegar)

Mix all together and bake at 350 degrees for 35″ in a sprayed 9X13 cake pan.  This recipe can be a bit crumbly, but worth it with the rich cornmeal taste.  My brother grows sweet corn, dries it, and grinds it just before using for some really fresh cornbread–ummmm!

Any more ideas for some easy evening meals, or how to streamline some common ones we are making already?

Keep eating~healthy!

Dustin’s Mom~Joy

30 Healthy Snacks, 21 Healthy SnacksChocolate Chip CookiesChocolate Tofu PiePureed Vegetables, Roasted VeggiesQuinoaChickenOmeletPizzaGuacamoleHummusCarrot Soup Campfire Food Protein Bars 7 Day Meal Plan