Black Bean Veggie Soup

Get stuck into this hearty black bean and veggie soup, as the Brits would say. And this soup will really stick to your ribs, as us Yanks would say. This is a quick plant-forward prep right out of the pantry, fridge and freezer. I always have corn and extra grains frozen away, and carrots and kale are a staple of my fridge. You can swap out the kale for any greens you have, or zucchini. And go for whatever canned bean you like and have. But don't forget the aminos or soy sauce, and a good dash of your favorite hot sauce to add rich body.

1 onion, diced

1 large carrot, peeled and diced

1/2 cup frozen (or fresh) corn kernels

2 tsp fresh thyme leaves

2 cloves garlic, minced

1 tsp fresh rosemary minced

1 Tbsp tomato paste

1 can petite diced tomatoes, undrained

1 can black beans, undrained

1 quart chicken (or veggie) broth, or water

2 Tbsp coconut Aminos (I used Trader Joe’s), or soy sauce

2 cups kale, chopped

1/2 tsp crushed red pepper flakes (or to taste)

1/4 cup cooked leftover quinoa, rice, or any other grain

shredded parmesan cheese, for garnish

Sauté the carrots, onion and corn in a dash of olive oil in a 3 quart pot. Cook over medium high heat for about 5 minutes. Turn down to medium low and continue cooking for at least another 15 minutes, until the veggies are beginning to turn a bit golden and caramelized. Add the garlic and herbs and cook another 2 minutes.

Add the tomato paste and cook 5-8 more minutes until the paste turns a darker brownish hue.

Add the tomatoes, beans, broth and aminos and bring to a gentle boil. Stir well and reduce to a gentle simmer (just bubbling). Cook uncovered for 10 minutes.

Add the kale and red pepper flakes and continue cooking uncovered another 15 minutes.

Now add the cooked grains and heat through for a few minutes. Adjust seasoning with salt and pepper if needed, as well as water if necessary to adjust flavor level.

Ladle soup into bowls and garnish with parmesan cheese. Serve with crusty toast if desired.

Serves 4.

Cook’s notes: Developing flavors is a key to great cooking, especially in vegetarian cooking. Sautéing the veggies for a total of about 30 minutes before adding any liquid is critical to drawing out their flavors. Onions and carrots require at least 15 minutes, herbs and garlic a good 2 minutes (more time risks burning) and tomato paste at least a good 5 minutes. This browning completely transforms the taste by pulling out caramelized flavors, that otherwise blanched (read bland) approaches miss.

You can also substitute dried herbes de Provence or Italian herbs for the fresh herbs, and you'll do just fine!

I made a great version of this soup while visiting Sausalito, CA, just north of San Fransisco. I used a can of pinto beans and a cup of cooked black lentils (Good and Gather brand from Target), along with green beans, a potato, and a leftover diced pork chop (and all it's juices!). I cooked 1/4 cup barley in a quart of beef broth to start things off, before I added all the other ingredients as per the recipe above.

I gave the leftovers to our son and daughter in law who lived nearby and they said it didn't last long in their 'fridge! Great to make and freeze, and then defrost for busy professional families.

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