Bountiful Black Bean Soup

Bountiful Black Bean Soup is a gluten free, dairy free, lacto ovo vegetarian, and vegan soup. One serving contains 226 calories, 4g of protein, and 5g of fat. This recipe serves 10. For $1.47 per serving, this recipe covers 10% of your daily requirements of vitamins and minerals. This recipe is liked by 104 foodies and cooks. This recipe from Bunky Cooks requires bay leaves, salt and pepper, olive oil, and corn. It is perfect for Autumn. From preparation to the plate, this recipe takes about 2 hours. Overall, this recipe earns a pretty good spoonacular score of 57%. Similar recipes include Black Lentil And Black Bean Soup, Homemade Black Bean Sauce (aka Black Bean Garlic Sauce or Black Bean Paste), and Black Bean Soup.

Servings: 10

Preparation duration: 30 minutes

Cooking duration: 120 minutes

 

Ingredients:

2 Bay Leaves

2 cups Butternut Squash, cut into large bite-size cubes

1 28 ounce can Tomatoes, diced (with liquid)

4 stalks Celery, including leaves, chopped

2 cups Roasted Corn ( I used fresh yellow corn)

1 teaspoon dried Basil

1 Tablespoon fresh chopped Thyme leaves

4 cloves Garlic, minced

3 Tablespoons Olive Oil

1 medium Onion, chopped

1/2 pkg Bob's Red Mill Black Bean Soup Mix (1 3/4 cups)

1 teaspoon dried Oregano

Salt and freshly ground Black Pepper to taste

1 teaspoon Smoked Paprika

8 cups Vegetable Broth (I used Whole Foods brand)

Equipment:

pot

frying pan

oven

baking sheet

Cooking instruction summary:

1. Heat oil in a large stock pot over medium-high heat; add onions and celery and sauté until translucent, about 5-7 minutes. Add garlic and sauté for one more minute. 2. Carefully pour in stock and scrape bottom of the pan to release any brown bits. Stir in the Black Bean Soup Mix and tomatoes. Add the butternut squash and roasted corn. Add herbs, stir and bring to a boil. Once boiling, reduce to a simmer, cover with a lid and cook for 1 1/2 hours, stirring every 1/2 hour to prevent sticking. Add more stock or water if beans and squash absorb too much liquid.To roast corn: It is convenient to use frozen corn, however, fresh was still available, so I chose to use it. Preheat oven to 350°F. Spread frozen corn on a lightly greased cookie sheet and roast in oven for 15-20 minutes stirring occasionally. Remove from oven and cool.

 

Step by step:


1. Heat oil in a large stock pot over medium-high heat; add onions and celery and sauté until translucent, about 5-7 minutes.

2. Add garlic and sauté for one more minute.

3. Carefully pour in stock and scrape bottom of the pan to release any brown bits. Stir in the Black Bean Soup

4. Mix and tomatoes.

5. Add the butternut squash and roasted corn.

6. Add herbs, stir and bring to a boil. Once boiling, reduce to a simmer, cover with a lid and cook for 1 1/2 hours, stirring every 1/2 hour to prevent sticking.

7. Add more stock or water if beans and squash absorb too much liquid.To roast corn: It is convenient to use frozen corn, however, fresh was still available, so I chose to use it. Preheat oven to 350°F.

8. Spread frozen corn on a lightly greased cookie sheet and roast in oven for 15-20 minutes stirring occasionally.

9. Remove from oven and cool.


Nutrition Information:

Quickview
234k Calories
5g Protein
5g Total Fat
44g Carbs
10% Health Score
Limit These
Calories
234k
12%

Fat
5g
8%

  Saturated Fat
0.72g
5%

Carbohydrates
44g
15%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
4399mg
191%

Get Enough Of These
Protein
5g
11%

Vitamin A
3766IU
75%

Manganese
0.53mg
27%

Vitamin B6
0.47mg
23%

Vitamin C
19mg
23%

Fiber
5g
22%

Potassium
690mg
20%

Vitamin B1
0.22mg
15%

Phosphorus
146mg
15%

Magnesium
57mg
14%

Vitamin K
13µg
13%

Copper
0.26mg
13%

Vitamin B2
0.2mg
12%

Vitamin E
1mg
12%

Calcium
118mg
12%

Iron
2mg
11%

Vitamin B3
2mg
11%

Vitamin B5
0.87mg
9%

Folate
30µg
8%

Zinc
0.9mg
6%

Selenium
2µg
4%

covered percent of daily need
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Food Trivia

Grape growing is the largest food industry in the world as there are more than 60 species and 8000 varieties of grapes.

Food Joke

The City Health Inspector walks into a new restaurant unannounced and takes a seat to where he can see the kitchen. While he is sitting there, an order goes back for a pizza. The chef appears and the Health Inspector nearly chokes when he see that he is not wearing a shirt. The chef then proceeded to grab a lump of pizza dough and press it out flat on his bare chest. Appalled, the Health Inspector had barely finished writing up this infraction when an order came back for a hamburger. The cook proceeded to grab a handful of ground meat and pressed it into a perfect patty in his armpit. Shocked and bewildered, the Health Inspector called for the manager and explained the gravity of the deplorable conditions he had seen. "That's nothing," said the manager, "you should come back at five in the morning when he makes the donuts!"

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