Vegetarian Black Bean Soup

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Let me start off this post, by asking you all dear readers about Canned Food. How often do you buy canned food? Do you use it in your cooking often? What do you think about its nutrition value? 

Recently at work, some of our colleagues were discussing about canned food, fresh food, frozen food its benefits its ease of use of each of them etc. It was not a heated argument or anything like that, just casual conversation with exchanging information. Turns out many of them use it frequently and that too on a day to day basis in their cooking. 

I do not use canned food often even if it is organic; I prefer fresh food.  I agree 100% about the convenience, but what about the salt, sugar, and preservatives that goes into it? Also I cannot justify using the food that has been sitting on the shelves for more than 3 months, 6 months or even more than that. 

Now as far as frozen food is concerned, I have changed my outlook over a period of years. I do stock up on frozen stuff but mainly vegetables (not frozen cooked food though). This is in stark contrast to the time years ago when I did not use even frozen foods.  I remember years ago when we were looking for a new refrigerator, I recommended buying one that had the smallest freezer, as I felt that freezer space would be a waste of space.  Fast forward few years and we have the same refrigerator and lucky for me I am not running out of space in the freezer section.

Coming back to the recipe, I made this classic Black Bean soup using canned beans. Black beans are nutrition powerhouse, they are rich in protein and antioxidants, being high in fiber and they are cholesterol-lowering, heart-healthy food.  Since this is made using the canned black beans it is a breeze to put this together and the taste is just hearty and delicious. 

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Ingredients

 Note: Change the spices based on taste and preference. Be careful while adding the salt as the broth and canned beans have good amount of salt. 

  • 2 cans black bean
  • 1 medium onion, chopped
  • 1 stalk celery, chopped
  • 1/2 cup bell pepper chopped finely
  • 1 tsp oregano
  • 2 cloves garlic, grated
  • 1/2 Tbsp chili powder
  • 2  tsp ground cumin
  • Crushed/milled black pepper
  • Crushed tomatoes (optional)
  • 4 cups vegetable broth
  • Water
  • Oil, salt

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Directions

  • Heat oil in a large pot. Add the garlic and then sauté onion, celery, and pepper for 5 minutes.
  • Now add chili powder, cumin, and black pepper mix well and cook for 1 minute. Stir in vegetable broth, 1.5 cans of beans and bring to a boil.
  • Meanwhile, puree the remaining 1/2 can beans in a blender along with little water until smooth.
  • Stir this to the boiling mixture, reduce heat to medium, and let it simmer for 15-20 more minutes.
  • Squeeze some lemon juice and cilantro leaves before serving. Eat hot! 
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24 comments

  1. Champa says:

    I am not fond of canned goods. I keep some tomato sauce, crushed tomato cans handy if I have to make something quick and don’t have time to blanch the tomatoes. Apart from that, I do use cranberry sauce once in a while. I am guilty of using canned pineapple more than I care to admit though. Cutting pineapple can be an elaborate chore by itself. As far as frozen veggies is concerned, they are my life savers when the refrigerator is empty of veggies. Nice bean soup.

  2. Sonia says:

    Like Champa, neither I’m big fan of canned food. I just stock 1-2 can of chopped tomato in case I run out fresh tomato. Nothing can beat the taste and quality of fresh products! I have got some black beans (not canned) in my pantry and now I’ve idea what to do with it.
    Soup and sandwich pics are so appealing. 🙂

  3. Sharmila says:

    Maybe I can try this with rajma .. am sure it will be different with the oregano and celery. And that sandwich looks so tempting too RC! 🙂

  4. Suma says:

    Canned veggies, fruits come quite expensive and also leave a lot to be desired in terms of variety in India. The only canned stuff I use is fruit for my cakes.

    Anything with beans is a winner for me, this one sounds yumm!!

  5. Lata Raja says:

    I stock frozen vegetables more out of non-availabitlty of fresh produce. Canned- no way.
    Soup looks and the recipe sounds just wonderful. I liked the sandwich next to the soup.

  6. Asha says:

    I prefer frozen veggies and beans if I can find what I want but canned is fine with me too. I don’t use cans everyday. When I do use, I rinse the beans before I use just the beans, not the salty water it comes with. Organic Chickpeas are the best, love Black beans too. Soup looks yum with Sandwiches.

  7. indosungod says:

    I buy only canned tomatoes and ones with no salt added.
    Frozen veggies I hear are sometimes fresher than the fresh veggies which have travelled many miles and sat on the grocery shelf. Some like peas there is no choice but frozens.

    Black beans is a favorite of ours too. Looks good.

  8. BongMom says:

    I have used canned garbanzo quiet often and I keep a can of whole peeled tomatoes in my pantry for occasional use. Other than that only Milkmaid and Evaporated Milk.
    My can opener is almost broken and it is a hassle to open a can 🙂

    Your soup looks gorgeous. Your photography skills are too good RC. Each of the food pics you post has a very aesthetic appeal

    Thank you so much sandeepa for all the warm words. I am just blushing here as I am an amateur and learning , but coming from you it means a lot to me.

  9. FoodZone says:

    I am not a big fan of canned food but I do occasionally use canned chickpeas, black beans.
    Some other stuff I use from the cans are condensed milk, evaporated milk, coconut milk.
    I try to use fresh veggies/fruits most of the time.
    Between canned and frozen….my vote goes to frozen.

    Soup looks great!

  10. PS says:

    even i am also not a fan of canned food. i always try to use fresh food but when it comes to canned food, i restrict myself in buying condensed milk, tomato paste and coconut milk.
    soup looks yummy…

  11. Pavani says:

    Black bean soup looks delicious.
    I use canned beans and tomatoes (sauce, crushed & paste). I stock my freezer (read–to the brim) with frozen veggies and some rotis & parathas for those lazy days when I’m dog-tired and the husband wants to help in the kitchen. I think they are very convenient and much better than any other processed foods.

  12. Usha says:

    I rarely use canned food, occasionally I stock up on evaporated milk and sometimes tomato paste ! Other than that for beans and such I prefer the soak and cook method….
    Black bean soup is one of my favorites, loved your version, looks fantastic !

  13. Soma says:

    I had in MIA.. missed a lot of your posts. The pictures are looking sensational Supriya!!

    I do buy canned food, but just beans for emergencies and sometimes fruits for quick unplanned desserts and the coconut milk.

    get frozen veggies too – peas, beans and spinach. That is about it i guess.

    love any kind of bean soup, and I am eyeing that beautifull sandwich at the background too. could make my lunch with it.

  14. Suman Singh says:

    first time here…must say u hv a wonderful blog going with delicious collections of recipes…love the each and every pics for the recipes posted…too good…they made my mouth watering…

    coming back to the soup…black beans soup looks healthy n delicious..yummy!

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