IIf you ask a group of registered dietitians for one of the easiest plant-based ways to boost protein levels in almost any recipe, they’ll likely all point in the same direction. grocery store.
So why are these small but mighty legumes getting so much attention? Well, the humble bean is packed with nutrition from every angle…and especially when you consider its quantity. It’s versatile and affordable (one 15-ounce can sells for about $150).
We’ll continue to delve into the promising health benefits of beans and how they serve as an essential foundation for an overall balanced diet. Plus, three delicious and comforting black bean soup recipes that will rock your taste buds with every bite.
What are the health benefits of beans?
Beans cover all the important pillars of nutrition. First, a cup of black beans contains some amazing ingredients. 15 grams of protein (Just one ingredient provides nearly half of your 30-gram goal per serving). The same serving also contains 15 grams of fiber, one of the most important nutrients for healthy aging. Your gut digests food and absorbs nutrients, influencing everything from your mood and energy levels to your immune system and skin. (Sure, beans do produce some gas here and there, but most experts agree there’s usually nothing to worry about.)
If that’s not convincing enough, the Blue Zones founder says: Dan Buettner Eating more beans is one of the easiest ways to extend your longevity through food, he says, something he realized when he studied the eating habits of the world’s longest-living people. However, it is important to note that this does not only apply to black beans. The same goes for different types of beans, including broad beans, black beans, soybeans, and lentils. Dietary basics for many centenarians. Whichever you choose, know that it’s rich in essential vitamins and minerals, including vitamin A, vitamin C, folate, and potassium.
How to make black bean soup rich in protein and dietary fiber
1. 20 minute black bean soup
Do you have 20 minutes to spare? This quick and easy black bean soup recipe is recipe critic This is one of the easiest ways to get flavorful bean soup on the table quickly. The trick is to use pre-cooked ingredients, which saves a lot of preparation time (and no need to wash dirty dishes). For example, the recipe calls for two cans of black beans for the base of the soup. Next, season with store-bought ingredients like canned flame-roasted tomatoes, low-sodium vegetable broth, diced green chiles, and frozen corn. Easy, easy.
To add a little more spiciness and complexity, I also add a few teaspoons of cumin and chili powder to the mix. How do I thicken black bean soup? To give this healthy soup recipe a rich, creamy texture, our developers blended unstrained beans in a food processor. in front Combine them with soup. Is it not thick enough? Simply blend some of the soup (and all of its ingredients) in a blender or food processor. Conversely, if your homemade soup is too creamy, adding additional broth will help thin the mixture.
Get the recipe: 20 minute black bean soup
2. Hearty black bean soup
A vegetarian one-pot dish packed with antioxidant-rich vegetables. What more could you ask for? This easy black bean soup is… downshift science Check all the boxes and so on. Like the previous recipe, this recipe also comes together in just a few minutes and uses canned black beans to get the job done (though that doesn’t stop you from converting this to canned beans) I baked it Bean recipe instead).
So, this recipe is intention You’ll have to do a little digging in your spice rack. To achieve the deliciousness of bean soup, you will need additional seasoning spices such as dried oregano, ground coriander, and cayenne pepper. Good news? It is completely replaceable. Don’t have oregano? Adding a pinch of dried sage is enough. In other words, you can add as much or as little spice as your heart desires (or just whatever spices you have on hand). Plus, what really makes this recipe shine are the toppings like fresh cilantro, red onion, avocado, sour cream, and lime wedges.
Get the recipe: black bean soup
3. Slow-cooked black bean soup
Calling all Instant Pot enthusiasts. This black bean soup recipe is veteran mom This is the definition of “set it and forget it” and is the holy grail of Instant Pot bean recipes. Simply add all ingredients to the slow cooker, turn on high heat, and wait until the soup is cooked to perfection in 4 to 5 hours. When you’re ready, just enjoy! Or take your cooking to the next level by using an immersion blender to puree the ingredients until smooth, creamy, and dreamy. Fainted. Once you learn how to use leftover soup, there are so many ways to get creative, so don’t forget to make extra.
Get the recipe: smoky black bean soup
Leftover beans? Next, make black bean brownies.