Hearty Vegan Black Bean and Veggie Soup with Cilantro
This Hearty Vegan Black Bean and Veggie Soup is one of the most delightful soups you'll ever prepare! Packed with flavor and nutrients, this dish features lush black beans simmered to perfection with a medley of colorful vegetables, all enhanced by the fresh taste of cilantro. It’s perfect as a wholesome meal on a chilly evening or as a delicious starter for a cozy gathering. I recommend serving it with crispy locally made tortilla chips for an irresistible crunch that beautifully complements the richness of the soup. You'll love the vibrant flavors and the heartiness that this soup brings to your table!
6
Servings
133
Calories
13
Ingredients
Ingredients
water
4 cups (At least)
dried black beans
1 cup (soaked for 1-2 days, rinsed and drained)
bay leaves
4 (whole)
olive oil
1 tablespoon (none)
cumin seeds
2 teaspoons (whole)
garlic cloves
3 (sliced)
onion
1 small (chopped)
carrots
2 (chopped)
cauliflower florets
1 1/2 cups (none)
red bell pepper
1 (chopped)
sun-dried tomatoes
1/2 cup (rehydrated)
fresh cilantro
1/3 cup (chopped)
sea salt
to taste (none)
Instructions
1
In a large soup pot, combine the water, soaked black beans, and bay leaves. Bring to a boil over high heat, then reduce the heat to medium-low. Cover and simmer for about 1 hour, or until the beans are tender.
2
While the beans are cooking, heat the olive oil in a separate pan over medium heat. Add the cumin seeds and cook for about 1 minute, until fragrant. Then, add the sliced garlic, chopped onion, and chopped carrots. Sauté for about 5 minutes, stirring occasionally, until the vegetables soften.
3
Once the beans are tender, remove the bay leaves from the pot. Add the sautéed vegetables to the beans along with the cauliflower florets, chopped red bell pepper, and rehydrated sun-dried tomatoes. If needed, add more water to ensure the mixture is covered by at least 1 inch. Stir well.
4
Continue to simmer the soup for an additional 20 minutes, or until the cauliflower is tender. Taste and adjust the seasoning with sea salt.
5
Finally, fold in the fresh chopped cilantro just before serving. You can leave the soup chunky for a hearty texture or use an immersion blender to purée it for a smoother consistency.
Nutrition Information
1.5g
Fat
25g
Carbs
5g
Protein
6.7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main protein source in this vegan soup?
The primary protein source in this soup is the dried black beans, which provide 5g of protein per serving.
Is this Hearty Vegan Black Bean and Veggie Soup gluten-free?
Yes, this recipe is naturally gluten-free as it uses whole vegetables, legumes, and seeds.
How many calories are in one serving of this soup?
Each serving of this soup contains approximately 133 calories.
How long should I soak the dried black beans before cooking?
The dried black beans should be soaked for 1 to 2 days, then rinsed and drained before starting the recipe.
What vegetables are included in this black bean soup?
This soup features a medley of carrots, cauliflower florets, red bell pepper, onion, and garlic.
How many servings does this recipe provide?
This recipe is designed to make 6 servings.
Can I blend this soup for a smoother texture?
Yes, you can leave it chunky for a hearty texture or use an immersion blender to purée it if you prefer a smoother consistency.
When should I add the fresh cilantro?
The fresh chopped cilantro should be folded into the soup just before serving to maintain its vibrant flavor.
What is the recommended side dish for this soup?
It is highly recommended to serve this soup with crispy locally made tortilla chips for an irresistible crunch.
How much fiber is in one serving?
There are 6.7g of fiber per serving in this recipe.
Do I need to prepare the sun-dried tomatoes in a specific way?
Yes, the sun-dried tomatoes should be rehydrated before being added to the soup pot.
What aromatics are used to flavor the soup?
The soup is flavored with bay leaves, cumin seeds, garlic, and onion.
How much water is needed for the base of the soup?
The recipe starts with 4 cups of water, but you may need to add more to ensure the vegetables are covered by at least 1 inch.
What type of oil is used for sautéing the vegetables?
The recipe calls for 1 tablespoon of olive oil.
How long do the beans need to simmer?
The beans should simmer for about 1 hour, or until they are tender, before adding the other vegetables.
What is the fat content per serving?
This soup is low in fat, containing only 1.5g per serving.
How many carbohydrates are in a serving?
There are 25g of carbohydrates in each serving.
Should I remove the bay leaves before eating?
Yes, you should remove the 4 bay leaves once the beans are tender and before adding the sautéed vegetables.
How long does the soup cook after adding the cauliflower?
Once the cauliflower and remaining vegetables are added, simmer the soup for an additional 20 minutes.
What kind of salt is best for this recipe?
Sea salt is recommended to adjust the seasoning to your preference.
Are the cumin seeds cooked before adding to the beans?
Yes, the cumin seeds are sautéed in olive oil for about 1 minute until fragrant before adding the garlic, onion, and carrots.
Is this soup suitable for a vegan diet?
Yes, it is strictly vegan as it contains no animal products.
Can I use canned beans instead?
While the recipe specifies dried soaked beans, you could use canned, though the cooking time and texture will vary significantly.
What is the preparation for the garlic?
The garlic cloves should be sliced before being sautéed.
How do I prepare the carrots?
The 2 carrots should be chopped into bite-sized pieces.
What size onion should I use?
The recipe suggests using 1 small onion, chopped.
Does this soup contain cholesterol?
Based on the ingredients and nutritional data, this soup contains 0mg of cholesterol.
How much cumin is used?
The recipe requires 2 teaspoons of whole cumin seeds.
What is the main category of this recipe?
This recipe is categorized under Black Beans and Soup.
Is this a good meal for a cold evening?
Absolutely! It is described as a wholesome and hearty meal perfect for chilly evenings.