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