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America’s Healthy
Cooking Teacher

Black Bean and Corn Soup

I love bean soups. I find that they are a delicious way to get the protein I need in life. They also freeze well, making life easier. This one is a little spicy so it’s strengthening and good for circulation, as well as being a good source of protein, folate, and fiber, low in fat and beneficial to digestion (because they contain compounds including that butyric acid , which aids in the digestion of protein).

Makes 4-5 servings

Ingredient List: 

Avocado oil
3–4 cloves fresh garlic, minced
1 jalapeño pepper, minced, seeds and spine included
1 red onion, diced
Sea salt
1 stalk celery, diced
1 medium carrot, diced
1 zucchini, diced
2 ripe plum tomatoes, diced, with their seeds do not seed
1 cup dried black turtle beans
4 cups spring or filtered water
1 bay leaf
½ cup fresh or frozen organic corn kernels
1 cup vegan sour cream (optional)
2–3 sprigs fresh flat-leaf parsley or cilantro, coarsely chopped, for garnish

Step By Step Instructions: 

Place a small amount of oil, garlic, jalapeño, and onion in a soup pot over medium heat. When the onion begins to sizzle, add a pinch of salt and sauté for 2–3 minutes. Stir in celery and, a pinch of salt and sauté for 1 minute. Stir in carrot and, a pinch of salt and sauté for 1 minute. Stir in zucchini and, a pinch of salt and sauté for 1 minute. Stir in tomatoes and beans. Add water and bay leaf; cover and bring to a boil. Reduce heat to low and cook for about an hour or until the beans are soft. Stir in corn and season soup to taste with salt. Simmer for 5 minutes more. To serve, ladle soup into individual bowls with a dollop of “sour cream” on top and a sprinkle of parsley or /cilantro.

COOK’S TIP: You can use canned organic beans (rinsed and drained) and shorten the cooking time of this soup to 30 minutes.

COOK’S TIP: Vegan sour cream can be purchased in most natural food stores. You may also make your own by pureeing 1 cup silken tofu with a pinch of salt and the juice of ¼ fresh lemon.