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.