Vegan Black Bean Soup

What would you say if we told you there was a plant-based whole food that was delicious, satisfying, filled with fiber and protein, low in fat, and cheap to boot? You’d probably say there was no such thing.

May we present the humble bean.

Beans (also called legumes if we’re being fancy) are a breast health superstar. They make a fantastic substitute for meat-based meals which are often high in saturated fat, a risk factor for breast cancer. Depending on the variety, beans have 10-16 grams of fiber for a 1 cup serving, which is about halfway to the 25 grams recommended daily for women by the Institute of Medicine.

That’s good news because a recent study discovered that teens and young adults who eat higher levels of fiber can reduce their risk of breast cancer by as much as 19%.1 Fiber also makes us feel full (that’s that “satisfying” part we mentioned) and feeling full means we’re less likely to overeat and risk obesity, another major risk factor for breast cancer. Try this tasty and filling black bean soup for lunch or dinner and you’ll be well on your way to getting your daily recommendation of fiber and improving your breast health.

Vegan Black Bean Soup

If you’ve ever wanted to start cooking with dried beans, now’s your chance! The complexity of this soup really shines through when opting for dried instead of canned. As a bonus, you can make extra beans which make fantastic fiber- and protein-rich add-ins for salads, nachos, tacos, egg dishes and just about anything else! This soup tastes even better the next day. Serves 3-6. Vegan.

Ingredients

  • 1/4 cup olive oil
  • 1/2 onion, diced
  • 1 head garlic, minced
  • 4 cups drained cooked black beans
  • 3 cups black bean broth (from homemade or a can)
  • Kosher salt, to taste
  • Optional: chopped cilantro to garnish

Instructions

  1. In a medium pot, sauté onions on medium-low heat in olive oil until translucent.
  2. When onions are starting to brown, add garlic and sauté until garlic begins to brown.
  3. Add black beans and broth until heated through.
  4. Salt to taste and garnish with cilantro (optional).

Sources

  1. Dietary Fiber Intake in Young Adults and Breast Cancer Risk“, American Academy of Pediatrics, 2016