Recipe: Carrot & Black Bean Soup

Photo by Bence Balla-Schottner on Unsplash

Herbs, onions, celery and garlic infuse the carrots and beans in this soup with remarkable richness and character. This soup can be made with canned black beans, but we highly recommend using dry beans, cooked up with a clove of garlic and a dash of tamari. The beans will be splendid, filling your home with an irresistible aroma.  

This recipe serves 4 – 6. Try it and it just might become one of your go-to recipes.

Step 1. Gather the Ingredients.

You'll need:

Step 1. Prepare the Beans

To make 3 cups of cooked black beans, begin with 1 cup of dried beans.

Place the dry black beans, a generous dash of tamari sauce and a halved clove of garlic in a large pot of water for an hour to pre-cook.

Remove the beans from heat. Allow them to cool.

Rinse and drain the beans, discarding the garlic. 

Step 2. Prepare the Soup

Mince the second clove of garlic. Fire up the heat under a large soup pot add a dash of olive oil to the pot with the minced garlic. Add and sauté the diced carrots, celery and yellow onion over medium heat.

Add the oregano, basil, broth and tomato sauce. Add a dash of tamari and the 3 cups of drained beans. Simmer gently over medium-low heat for 30 minutes. Before removing the soup from heat, add the parsley and green onions plus salt and pepper to taste.

Step 3. Serve and Enjoy

If you plan to serve this soup on the same day, let it marinate for at least an hour, then reheat to serve. Carrot & Black Bean Soup tastes even more robust after it marinates overnight in the fridge.

Serve with whole wheat rolls, crispbread or a baguette.

To Your Health!

Black beans are an excellent protein source. They're high in fiber, iron and folate, a B vitamin. Carrots are rich in antioxidants, vitamin K1 and potassium. Research has connected them to eye health and healthy cholesterol levels. Even the herbs in this soup are good for you. Oregano, basil and other herbs provide antioxidants and nutrients. Basil contains calcium and vitamin K. 

Carrot & Black Bean Soup is perfect for cooking up for the family, to take to work, or to bring to a dinner at a friend's home. It's as nourishing as it is delicious.