Author: Camellia Moors ‘22
As it gets colder outside for many of us, soup is a perfect way to warm up! Instead of choosing meat-based options like chicken soup, however, try opting for something vegetarian-based. This recipe’s main feature, black beans, involve far fewer carbon emissions than meats like beef. It can also be made more sustainable through customizations, like buying dried beans in bulk, which reduces packaging and saves money, or by using in-season/local toppings (in my case, I used Florida avocados!).
Regardless of how you choose to swap out ingredients, this recipe is quick, cheap, and easy to make. Perfect for busy students!
Ingredients:
- 1 Tbsp extra-virgin olive oil
- 1 medium yellow onion, chopped
- 1 carrot, peeled and sliced into thin rounds
- 3 garlic cloves, pressed or minced
- 2 tsp ground cumin
- Red pepper flakes (to taste; begin with ¼ tsp)
- 2 15 oz cans black beans, rinsed and drained
- 2 cups vegetable broth
- Salt and black pepper (to taste)
- Optional:
- 3 celery ribs, finely chopped
- Fresh cilantro (to taste)
- 1 tsp sherry vinegar or 1 Tbsp tablespoons fresh lime juice (to taste)
- Optional garnishes: Avocado, cilantro, tortilla chips, etc.
Steps:
Step 1: Prep all of your ingredients. (TIP: If you decide to use fresh cilantro, trimming the leaves is made a bit easier by running the herb through the prongs of a fork to de-stem the plant in bulk. You don’t have to do this, but it goes a bit faster!)
Step 2: Heat the olive oil in a large soup pot over medium heat. Add the onions, celery (if desired), carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft (about 10 to 15 minutes).
Step 3: Stir in the garlic, cumin and red pepper flakes and cook until fragrant (about 30 seconds).
Step 4: Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
Step 5: Transfer the soup to a stand blender and add in the cilantro, lime juice, and black pepper, if desired. Securely fasten the lid and blend until smooth (keep in mind that the soup will still be hot and steam will escape when you open the lid). Alternatively, use an immersion blender in the soup pot.
Step 6: Return the pureed soup to the pot and add in any additional seasonings to taste. Serve with your choice of toppings (I went with Florida avocado, sriracha, and extra cilantro).
Recipe adapted from the Cookie + Kate blog.