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easy black bean soup

Black beans are such a powerhouse superfood. You’re getting plant-based protein, fiber, and antioxidants – all necessary for optimal hormone health. One cup of black beans provides you with about two third of your daily folate needs, 15 grams of protein (needed for blood sugar balance, satiety, and hormone balance), and about 20% of your daily iron needs. If you make this using chicken bone broth, you’re also getting extra gut-healthy benefits and even more protein in!

What I love about this easy black bean soup is that it’s as nourishing as it is kid-friendly and gut-healthy. It’s a weeknight gem that our boys absolutely love and if you make this in the Instant Pot, it’s even quicker! Serve this with Siete grain-free tortilla chips, diary-free or regular sour cream, sliced avocado, some diced green or red / purple onion, and a squeeze of lime on top.

Be sure to tag @wellandgreat if you give this a try!

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Ingredients

For the soup:
About 3 cups of cooked black beans, or, 2 cans of black beans
1 large carrot* peeled and diced
1 large celery rib*
1 large yellow or purple onion, diced
5 garlic cloves, finely chopped
3 cups of organic chicken bone broth, or organic vegetable stock
2 tsp ground cumin
1 tsp dried oregano
1 tsp ground coriander
0.5 tsp smoked paprika
1.5 tsp Himalayan pink or sea salt
2 tbsp avocado oil

Finishing touches:
Chopped cilantro
Sliced avocado
Diced green or red onion
Sour cream – I like Kite’s Hill dairy-free sour cream
A squeeze of lime
Your favorite hot sauce (you know you want to)!

* To save time, I buy the pre-cut carrot and celery sticks and chop up a couple of these. SO easy!

Process

  1. Chop all your veggies and set aside your garlic.
  2. Add the avocado oil to your Instant Pot and set it to sauté mode. If you’re making this in a regular soup pot, turn the heat to medium. Allow the oil to heat up.
  3. Add the onion, carrot, and celery to the pot and sauté for about 5 minutes.
  4. Add in the garlic and all spices, stir, and sauté for another minute or so.
  5. Add in the bone or veggie broth / stock, and the black beans and set your Instant Pot to 1 minute on high (pressure cook). If you’re making this in a soup pot, simmer on low for about 15 minutes.
  6. Quick release pressure and blend a few times with an immersion blender to get to the consistency you like. I enjoy this soup with about half the black beans still whole.
  7. Top with all your finishing touch extras, serve with grain-free tortilla chips and OMG – you’ve got a healthy meal DONE!

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