Cuban Black Bean Soup for a Hearty Protein-Rich Meal


If you’re looking for a hearty, filling meal, this Cuban Black Bean Soup will do the job and leave your taste buds pleasantly satisfied. Black beans are a fabulous source of fiber, resistant starches, and plant-based protein – together, they help to make you feel full and satisfied.

Protein is an important part of your whole foods, plant-based diet. Fortunately, it’s quite easy to get enough and with little planning!

The media, along with non-plant-based medical professionals will lead you to believe otherwise, but in truth ALL plant foods contain protein. Yes, some have very little, while others are much more concentrated sources, but when you eat enough plant foods to meet your calorie needs, you are guaranteed to get enough protein.

The plant foods that are richer in protein include beans, lentils, whole grains, nuts, seeds, and….leafy green vegetables! The leading doctors in the plant-based world, including Drs. Greger, Goldhamer, Klaper, and McDougall, all recommend that only 10% to 15% of total calories consumed should come from protein. And that’s actually playing it on the safe side—giving us more than our bodies physically need.

Black beans provide 23% of calories from protein and broccoli is 27% of calories from protein! It makes sense then, that when you’re eating whole plant foods, we don’t need to worry about whether we’re getting enough protein.

Instead of people asking vegans where do you get your protein?”, we should be asking the omnivores “Where do you get your fiber?”

This Cuban Black Bean Soup can be enjoyed by itself, or as the focal point of your plate, accompanied by other colorful vegetables and grains. I served it with some quinoa, steamed kale, and roasted sweet peppers. The jalapeno pepper gives it a subtle kick of heat. If you like it spicy, don’t be afraid to toss in some of the seeds! Either way, it’s deliciously simple and simply delicious!

Recipe by Katie Mae

Makes about 4 servings | Ready in 90 minutes | Stores 1 week in fridge

INGREDIENTS

    • ½ red onion, diced (3 oz)
    • 4 cloves garlic
    • 1 jalapeno, deseeded and diced
    • ½ tablespoon ground cumin
    • ½ tablespoon chili powder
    • 1 cup uncooked black beans
    • 4 cups water
    • ¼ cup apple cider vinegar
    • ½ tablespoon dried oregano
    • 1 bell pepper, diced
    ¼ cup minced fresh cilantro

ACTION STEPS

  1. Add onion and jalapeno to a large soup pot over medium heat. Cover and dry-sauté for a few minutes.
  2. Add the garlic, cumin and chili powder. Sauté for a couple more minutes.
  3. Add the black beans, water, and vinegar, and bring to a boil. Once boiling, reduce the heat to low-medium and simmer for 75 minutes, or until the beans are soft.
  4. Stir in the oregano and bell pepper. Serve warm. Garnish with fresh cilantro.

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