[RECIPE] Black bean veggie soup

As the temperature drops and we look for warmth, nothing hits the spot quite like a nice bowl of hot, hearty soup.

This recipe also delivers some beneficial plant-based protein and fibre to aid digestion. 

Ingredients

• 290g dried black beans
• 4 cups water
• 4 cups vegetable stock
• 1 can chopped tomatoes
• 2 tbsp tomato paste
• ¼ tsp mixed spices
• 2 carrots, peeled and cut
• 2 celery sticks with leaves,
• 1 large onion, chopped
• ¼ cup parsley
• 1 red pepper, diced
• Pinch of sugar

Black beans are legumes that offer a good source of plant-based protein, as well as fibre and a broad array of minerals, including iron, phosphorus, calcium, magnesium, manganese, copper, and zinc.

Instructions 

1. Place the beans in a bowl and cover with cold water. Set aside to soak overnight.
2. The next day, drain the beans and rinse under cold water.
3. In a large saucepan, combine the water, stock, tomatoes, tomato paste and spices.
4. Slowly add the beans, carrots, celery sticks, onion, parsley and red pepper. Bring to boil over a medium heat.
5. Reduce the heat and allow to cook covered for about 90 minutes or until beans are nice and soft.
6. Taste for seasoning, sprinkle with the extra parsley to garnish and serve.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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