Breathtaking Black Bean-Avocado Soup
Rich and creamy while being remarkably healthy, this soup is loaded with flavor and spice along with healthy fats, multiple nutrients and plenty of fiber.
- 2 tablespoons olive oil Add to list
- 1 red onion, small dice Add to list
- 4 to 6 cloves garlic, minced Add to list
- 1 heaping tablespoon whole cumin seed, crushed or left whole Add to list
- 1 tablespoon chipotle chile powder (see note) Add to list
- 1 to 2 cinnamon sticks Add to list
- 2 teaspoons salt Add to list
- 2 tablespoons Sucanat or other sugar Add to list
- 1 small to medium bunch cilantro, coarsely chopped, divided Add to list
- 4 to 6 tomatoes, seeded and coarsely chopped Add to list
- 3 (15-ounce) cans black beans, drained Add to list
- 4 cups vegetable stock Add to list
- 1 to 2 avocados, cubed Add to list
- Juice from 1 lime Add to list
In heavy-bottomed soup pot set over medium heat, add oil and onions. Sauté onion until soft, 5 to 7 minutes. Add garlic, cumin, chipotle powder, cinnamon, salt, Sucanat and half the cilantro. Sauté 2 to 3 minutes until very fragrant, stirring often. Add tomatoes and beans. Cook an additional 2 to 3 minutes.
Add stock and bring to a boil, then reduce heat to low. Simmer gently for 10 to 15 minutes. For best results, puree a cup or two of soup at low speed in a blender and return back to pot.
Stir in avocado, lime juice and remaining cilantro. Season with salt and pepper and additional spices, if necessary.
Use less if you prefer milder soup. If the powder is unavailable use a whole dried chipotle pepper, soaked in hot water until soft, and minced.
Each serving: 270cal, 10g fat (1.5g sat), 0mg chol, 690mg sodium, 38g carb, 12g fiber, 11g protein
Recipe by, former PCC staff
Source: Sound Consumer February 2001