Black Bean & Garlic Soup

Ridiculously garlicky, inexpensive and minimal effort to create. Perfect to see you through a cold. Soup-er!

Vegan

Serves oneĀ 

Prep time: 5 minutes

Cook time: 10 minutes

Did you know that despite popular belief, both Vitamin C and Echinacea have been scientifically proven (based on a lot of studies) to have no impact on cold prevention or treatment?

You know what has though? Garlic! A study found participants who took garlic supplements had substantially fewer colds than the placebo group. There is also a lot to be said for warming homemade soups, their association with rest and comfort to aid the body in fighting colds.

I happen to adore garlic. So, rather than the standard carnivorous homemade chicken soup, I decided to create the plant-based, cold-fighting don dada… this creamy, nourishing, spicy Black bean and garlic soup.

It packs a punch nutritionally – it’s not just colds this soup helps with. It has an abundance of B complex vitamins, fibre, protein, potassium, vitamin E, copper, manganese, selenium, magnesium, phytonutrients and antioxidants.

It is also very simple to make, utilising the blender to avoid physical exertion through laborious chopping. The cook time is short too

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Ingredients:

  • 1 tin black beans
  • 2 tablespoons of sunflower seeds
  • 2 tablespoons soft coconut cheese spread
  • 1 tablespoon nutritional yeast
  • 300ml water
  • 1/2 tablespoon olive oil
  • 4 garlic cloves
  • 1 medium red chilli
  • 5 whole cloves
  • 1 cinnamon stick
  • 1 bay leaf
  • A generous grating of nutmeg
  • Lots of black pepper and salt
  • Soy cream, coriander and crutons to garnish (but you can adapt to suit your preferences).

Method:

1. Rinse and drain the beans. You can use dried beans (which are even cheaper, but as my main THING is ease, being disabled and all, I am prioritsing that)!

2. Put beans, sunflower seeds, coconut cheese, water, garlic, chilli, nutritional yeast, olive oil in blender and whiz until smooth.


3. Put in a medium pan on a low heat and add the cinnamon stick, bay leaf and cloves.


4. Cook for 10 minutes, stirring occasionally.

5. Towards the end, add the nutmeg, salt and pepper.

6. Fish out the cinnamon stick, bay leaf and cloves. Garnish and serve.

If you ususally require support cooking, please do have this in place.

It is inexpensive if you have your kitchen well stocked with basics and plenty of spices. The ingredients that cost more like nutrirional yeast, olive oil and soft cheese are generally important in vegan cooking, so I tend to keep them in and only incur the expense infrequently.

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