Tuesday, October 1, 2013

Creamy Dairy Free Black Bean Soup

Creamy, but without any cream. Completely dairy free. The beans puree so beautifully that they become silky and creamy, giving this soup the appearance and taste of being a cream soup, but with all the health benefits of beans and veggies!

I kept this recipe simple, starting with sautéing onions, garlic, carrots, celery, and peppers. I then added the black beans, spices, and broth. Once it cooked for a bit, I pureed everything into a smooth soup. Adjust a few of the spices and you are done. 20-25 minutes from start to finish.

As I always do, once the soup cooled I ladled it into 4 containers for lunches for the week. When I warmed it up the next day and sat at my desk to eat it, I was in heaven - this soup was SO good. Smooth, hearty, and with it a bit of a kick. And while it was a completely vegetarian soup, it had a slight flavor of smokiness from the cumin - you could totally be tricked into thinking this soup started with bacon.

This is my go-to soup whenever I need something healthy, filling, and quick.

Dairy Free Black Bean Soup
Original Recipe by Mary Ellen of Mary Ellen's Cooking Creations
4 servings

  • 1 tbsp. olive oil
  • 1 sm onion, chopped
  • 1 carrot, diced
  • 1 stalk of celery, diced
  • 2 cloves garlic, minced
  • 1/4 red bell pepper, diced
  • 1 jalapeno, seeded and minced
  • 1 26.5 can black beans, drained and rinsed
  • 1/2 tsp cumin
  • 1 tsp chili powder
  • Pinch of cayenne pepper (more for heat)
  • Pinch of salt (adjust as needed)
  • 3.5 c vegetable broth
  • Heat olive oil in a large pot over medium high heat
  • Add the onion and sauté 2 minutes
  • Add the carrots, celery, garlic, red pepper, and jalapeno. Saute 3-4 minutes, until veggies are slightly tender.
  • Add the black beans, cumin, chili powder, cayenne pepper, and salt; stir.
  • Add the broth and bring to a simmer. Lower heat and let simmer for 15 minutes.
  • Remove from the heat and puree. I use my handheld immersion blender, but you could also puree it in batches in a blender.

Serve topped with cilantro and crushed tortilla chips. If you do not need to be dairy free, add a dollop of sour cream.


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