Tuesday, January 3, 2012

Meatless Monday - Low fat vegetarian black bean soup

Hello dear readers, and Happy New Year!

The Muses fell off the wagon a bit in the past couple of months - who knew that promotions / new jobs could mean REAL work to do and less time to play?


It's Monday, and the FIRST Monday of the New Year, at that. We are bringing back Meatless Monday posts in the Big 12, and first up on the roster: low fat, vegetarian black bean soup. What could be more delicious in the chilly winter than some soup? Not only that, but this soup is super inexpensive, super quick to prepare, and uses mostly pantry items that you most likely already have laying around.

The ECM made this for herself and her dear husband last week, and already it's back in the line-up of this week's dinners. I hope you enjoy it as much as we do!

Low Fat, Vegetarian Black Bean Soup
[Adapted from Bon Appetit (August 2004)]

2 tablespoons olive oil
1 onion, chopped
1 carrot, chopped
4 garlic cloves, chopped
2 teaspoons ground cumin
One half jalapeño chile without seeds, chopped
2 15-ounce cans black beans, undrained
1 15-ounce can petite diced tomatoes in juice
1 1/2 cups vegetable broth

Chopped fresh cilantro
Low-fat sour cream
Tortilla chips

Heat oil in a heavy large pot (I used my Dutch oven) over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes.

Mix in the cumin and 1 teaspoon jalapeño, and stir for about a minute or so, letting the cumin toast.

Add undrained black beans, tomatoes with juice, and vegetablebroth; bring soup to a boil.

Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes.

Using a large ladle, transfer 3 cups of the soup to a mixing bowl and using an immersion blender, puree until smooth.

Return the puree to the pot, and allow the soup to simmer for about 15 minutes, until thickened.

Season to taste with salt and pepper (apprx. 1 teaspoon each, but judge by your taste).

Ladle the steaming soup into bowls, and garnish with cilantro, a dollop of sour cream, and some crumbled tortilla chips.


  1. This sounds awesome! It will be on my list this week since it finally got a little cold in FL

  2. yay, thanks for reading GB!! and yes - do try it, you'll love it. I caught E using his finger to lick his bowl when I made it last week (and I'm definitely NOT kidding about that).

  3. I made it....it rocks! I cut the recipe in half and it was plenty for me to eat on all week. Thanks girl!

  4. Woohoo!! Love that you made it, GB! Thanks for giving it a whirl :) xoxo