Sunday, October 13, 2013
Black Bean, Barley & Collard Greens Soup for Souper (Soup, Salad & Sammie) Sundays
The craving hit for black bean soup--already a nutrition star in its own right--add in barley and collards and you get a vegan soup that is packed full of fiber, protein and vitamins that is sure to satisfy. And, it uses up a lot of items sitting around the pantry and veggie drawer. I just tossed this one together based on what I was craving. My thought was to pick up some kale from the farmers market to add in when I saw the collard greens sitting there looking fresh and good. Full of vitamins A, K and C, calcium and other nutrients--collard greens are good for aiding in digestion and have excellent anti-inflammatory benefits. Stirring them into soup is a great way to work them into the diet.
Black Bean, Barley & Collard Greens Soup
by Deb, Kahakai Kitchen
(Makes about 8 Servings)
1 Tbsp olive oil
2 medium onions, chopped
2 ribs celery, chopped
1 large carrot, chopped
3 cloves garlic, minced
1 Tbsp ground cumin, or to taste
1/2 Tbsp ground coriander
1/2 Tbsp smoked paprika
1/2 tsp cayenne pepper, or to taste
8 cups veggie broth
1 can diced fire roasted tomatoes
4 cups cooked black beans (or about 3-4 cans), rinsed and drained
2 cups cooked barley or other grain
3-4 cups collards or other greens, stems removed, sliced fairly finely into bite-size pieces
salt and black pepper to taste
chopped avocado, fresh cilantro & lime wedges to serve
Heat olive oil in a large soup pot. Add onions, carrots, and celery and cook about 5-6 minutes, until just tender. Stir in garlic, cumin, coriander, and smoked paprika and cook about 2 minutes more until spices are fragrant. Add veggie broth, tomatoes and black beans to pot and bring to a boil. Reduce heat to low and simmer 20 minutes or until vegetables are tender. Remove about 1/3 of the soup and puree in blender until smooth. Stir pureed soup back into pot and add cooked barley and greens. Cook about 10-15 minutes until greens are softened. Taste and season as desired with sea salt and black pepper. Serve with chopped avocado, chopped fresh cilantro on top and lime wedges.
Notes/Results: A very filling and satisfying bowl of black bean soup with subtle smokey undertones. The slightly chewy barley works well with the black beans and slightly bitter greens in the thick savory broth. The creaminess of the avocado and the tangy lime brighten the earthiness nicely. This soup is a meal on it's own, but you could serve it with some cornbread or tortilla chips if you like. A tasty and healthy soup--I would make it again.
There are a few friends waiting in the Souper Sundays kitchen--let's take a look.
Judee of Gluten Free A-Z Blog shares this healthy Italian Cauliflower and White Bean Soup and says, "White Beans and Cauliflower are a winning combination in this delicious soup. Mild and pleasing, this starter is high in protein, fiber, and taste. A perfect fit for the chilly fall season. I always like to try to take advantage of the local seasonal produce, and cauliflower is now available at all the farmer stands and CSA's. And of course this soup is vegan and naturally gluten free."
Tina of Squirrel Head Manor is back with pantry-perfect Bacon and Lentil Soup and says, "It's October. I expected cooler weather. I have been deeply disappointed. Truth be told, it's usually a false hope (on my part) because in northern Florida, we don't see cool temps until the third week of October. I'm all about boots and sweaters - guess we live in the wrong part of the country for that, right? Another thing I like about cool weather is settling down with hearty bowl of soup. We eat soup all summer long, hot temperatures or not, but there is a deep satisfying feeling having a bowl in late Fall."
Janet of The Taste Space shares a Caribbean Soy Curled Sloppy Joes with Creamed Greens Wrap and says, "When I think of jerk, I think of bold flavours. Instead, this was tame. Nicely flavoured and palatable for the masses. The Caribbean flavours of allspice, cinnamon, and paprika were present and made for a lovely tomato sauce. Rob amped the sweet sauciness by adding red pepper paste. Lime juice balanced it nicely. The second component to the dish was coconut creamed spinach and kale. Spiced with star anise, the Caribbean flair persisted. Instead of the brioche bun, Rob used a paratha to eat this. Mainly because that’s what we had in the freezer. This is a fusion household. Indian-Caribbean-American in one wrap."
Thanks to Judee, Tina and Janet for joining in this week. If you have a soup, salad, or sandwich that you would like to share, just click on the Souper Sundays logo on the side bar for all of the details.
Have a happy, healthy week!