Saturday, February 19, 2011

Fiber-Lovin' Gal

It's no secret that I'm a fiber-loving freak.

Beans, grains, raw fruits and veggies.

If it's fiber-licious, I'm interested. I've been known to add ingredients to a meal for the sole purpose of increasing the fiber content. Sprinkle a little wheat germ here, add a few chopped nuts there. It's all in the spirit of a happy colon.

Today's recipe will make your fiber-needy colon very happy: Black Bean & Potato Soup. It's the ideal vegan delight for your workday lunch or weeknight dinner. It's pure veggies, beans, and spices. And plenty of fiber.

We enjoyed our soup with homemade biscuits and side salads for dinner, and I was eager to pack it for lunch the next morning. If you're not in the mood for a vegan-ized meal, I imagine a dollop of light sour cream would be a lovely accompaniment to this dish.

But enough talk. Let's get moving with some fiber-licious fun...

Black Bean and Potato Soup
(inspired by a recipe in the February issue of Vegetarian Times)

Black Bean Soup: Simple, healthy, and oh-so-good. Serve this bowl of goodness with some homemade biscuits or bread and a spinach salad on the side.

  • 3 large carrots, finely diced
  • 2 onions, diced
  • 6 cloves of garlic, minced
  • a dash of oil
  • 3 cans (15 oz. each) of black beans, rinsed and drained
  • water or veggie broth
  • 2 red potatoes, diced
  • 1 can diced tomatoes, drained
  • 2 TBSP white wine vinegar
  • 1 TBSP ground cumin
  • 1 tsp. dried oregano
  • 1/2 tsp. salt
1) In a soup pot, saute the onions, carrot, and garlic in a little olive oil until tender, about 3 - 5 minutes. Turn off heat. Add 2 cans of beans and about 3 cups (?) of water (I apologize--I didn't measure my water!). Use an immersion blender to puree the mixture (or, you can use a food processor or blender).

2) Return soup mixture to medium heat on the stove and add the remaining ingredients. Bring to a simmer, reduce heat, cover the pot, and cook for about 20 minutes or until the potatoes are tender.


  1. Yummers! Weve been having some rainy days recently and this sounds so warming!! Btw I made your quinoa burgers a few days ago and OMG. they are sooo delicious! Those are totally becoming a weekly thing now!

  2. Black beans are my favorite type of Bean!

  3. fiber = love for your belly. it's so good. Your soup looks so lovely and hearty!

  4. I love fiber; the more the better. bring it on! thanks for the recipe share here

  5. Wow this looks just like something you'd want on a cold raining night. Comfort food indeed. Thanks for sharing!

  6. I-LOVE-FIBER-TOO! I always make sure I get enough fiber everyday.

  7. this soup looks so filling and flavorful!

  8. Hooray to the fiber. I try too to add as much fiber as possible to the daily dishes and your black bean soup sounds delicious. thanks for sharing. hope you're having a wonderful weekend

  9. I love fiber, but I do not love Fiber One bars. All things must have a balance. ;)
    This soup looks good and I actually have all of the ingredients in the cupboard. That's a first...woohoo!

  10. I love fiber too! And I also love a hearty stew/soup with homemade biscuits. Yes, please! Thank you for sharing with me tonight! I hope you have a great weekend, my dear.

  11. This soup looks wonderful! Fiber = a happy tummy. :)

  12. ooh that soup and biscuits sound amazing together!

  13. I love fiber too! I'm out of black beans (the horror!) but I think I have some dried ones I hope to cook so I can make this recipe!

  14. This sounds so good!!!! I'm a fiber loving girl as well. Sometimes I think I get too MUCH fiber! But this soup sounds delish!

  15. I love black bean soup, but hadn't thought of including potatoes! Seems like they would make it extra thick and creamy, which of course is a great idea. Hooray for fiber! (beans, beans, the musical fruit... ;)

  16. This looks amazing--I love anything black bean, so i'll def be giving this a try.