Mexican Black Bean Tortilla Soup

 

 

                    (PC: Minimalistbaker.com) 

 

 

Fall by far has to be one of the most beautiful seasons here on the Northeast coast. It's all about the bright colored leaves, magical sunsets, boots, oversized sweaters -  and soups!  Soups are hearty to keep me full and hot to keep me warm during the chilly months. 

 

This recipe started with me using only a few items I had left in my pantry towards the end of week as the groceries were running out.  I was borderline hangry and needed something with protein - quickly. 

 

For your nutrition fact needs:

Black beans contain unusually high levels of protein and fiber, making them great for regulating digestive issues.   Protein and fiber both help food move through the digestive tract, allowing the nutrients to be digested and absorbed efficiently.  Black beans also digest slower than meat, which has a similar protein content, so eating beans can leave you satisfied longer. In this way, black beans keep you fuller longer and help prevent overeating. (1)

 

INGREDIENTS 

  • 1 tbs coconut oil

  • 1/2 cup corn 

  • 1/2 white or yellow onion, diced

  • 3 cloves garlic, minced

  • 1 bay leaf

  • 1 1/2 tsp cumin

  • 3 tsp taco seasoning (I used TJ’s brand)

  • 4 cups vegetable stock

  • 2  cans 15-ounce black beans cooked, drained

  • 4 roma tomatoes 

  • 2 Tbsp chopped avocado (to add on top)

  • 1 TBS chopped cilantro 

  • optional: 1 TBS finely chopped jalapeno 

  • optional: 1 Tbsp coconut sugar or maple syrup (to taste)

  • 1 cup tortilla chips 

 

INSTRUCTIONS

 

1 Heat oil in a pot over medium heat. Once hot, add garlic, onion, (jalapeño- optional), and taco seasoning. Stir and cook for 1-2  minutes, stirring occasionally.

2.  Add tomatoes, stir,  and allow them to cook for 3-4 minutes, or until they are completely cooked. 

3. Add vegetable stock and coconut sugar. Stir to combine, then increase to high heat and bring to a low boil.

4.  Once it’s boiling, add black beans and corn; stir well. Reduce heat to low and simmer, for 25 minutes or more, stirring occasionally. The longer it simmers, the more the flavor will develop. It’s even better the next day.

5. Serve as is or with toppings: avocado, cilantro, and tortilla chips

6. Leftovers will keep covered in the refrigerator for 5-6 days or in the freezer for 1 month.

 

 

Enjoy with love and gratitude! 

 

 

Adapted from: www.Miniamalistbaker.com 

 

References:

1. https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-black-beans.html

 

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© 2016 Jalpa Dhaduk