Toasted Oat and Black Bean Soup

Jun 03, 2023June 3, 20230 1
Toasted Oat and Black Bean Soup, a hearty and healthy vegan meal
in Soup

Prep

5 min

Cook

20 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup oats
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon oil
1 onion , chopped
2 stalks celery , chopped
3 garlic cloves , chopped
2 jalapeno peppers , chopped
1 can diced tomatoes or 4 tomatoes , chopped
3 cups vegetable broth or 3 cups chicken broth
1 can black beans , drained and rinsed
1/4 cup cilantro , chopped
1 lime

Nutrision Information

Servings Per Recipe
4
Calories
287
Sugar
8g
Fat
7g
Toasted Oat and Black Bean Soup is a hearty and healthy vegan meal that is perfect for cool weather. This soup is a comforting and filling dish that is packed with fiber and protein, making it a great option for a nutritious meal. It's easy to make and can be ready in under 30 minutes. Serve it with crusty bread or tortilla chips for a satisfying meal that the whole family will love.

Instructions

1.Heat a large saucepan over medium-high heat. Add the oats, cumin, and chili powder and toast for 2-3 minutes or until fragrant.
2.Add the oil, onion, celery, garlic, and jalapeno peppers to the saucepan and saute for 5-6 minutes or until the vegetables are tender.
3.Add the tomatoes, vegetable broth, and black beans to the saucepan. Bring the mixture to a simmer and cook for 10-15 minutes or until the vegetables are fully cooked.
4.Stir in the cilantro and lime juice. Adjust the seasoning with salt and black pepper, as desired. Serve hot, garnished with additional cilantro leaves and lime wedges if desired.

PROS

This soup is filling, flavorful, and easy to make.
It’s also vegan, gluten-free, and low in calories, making it a great choice for a healthy meal.

Black beans are a good source of protein, fiber, and antioxidants, while oats are high in satiating fiber and can help improve cholesterol levels.

CONS

This soup can be a bit spicy for some people, so adjust the amount of jalapeno peppers accordingly.
The texture of the soup may be a bit thick due to the oats, so add additional broth if desired.

HEALTH & BENEFITS

This soup is packed with nutrients and health benefits. Black beans are known to reduce the risk of heart disease, improve digestive health, and promote weight loss. Oats are high in fiber, which can help lower cholesterol levels, regulate blood sugar levels, and promote feelings of fullness. The vegetables in this soup are high in vitamins, minerals, and antioxidants, which can boost immunity and reduce inflammation in the body.

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