Black Bean Soup

This is an amazingly tasty and easy vegan black bean soup.  Serve it up with some tortillas or tortilla chips and a big green salad for a hearty and satisfying meal.

This recipe makes about four large portions.  The first time I made it I didn't have enough beans on hand so I halved the recipe.

ingredients:

• 4 cans (14 oz), or the equivalent freshly cooked, black beans*
• 2 - 3 medium tomatoes, diced, or use 1 14 oz can
• 1 Tbsp olive or grapeseed oil
• 3 cloves garlic, minced or crushed
• 1 small - medium red onion, diced
• 2 carrots, peeled and sliced thin
• 2 cups vegetable stock
• 1/3 cup frozen corn kernels 
• 1/4 - 1/2 cup chopped fresh herbs; a combination of parsley and cilantro is really great
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• salt and black pepper to taste

method:

Place half the beans and all the tomatoes in a food processor and blend until smooth. 

Heat oil in soup pot and saute onions, carrots and garlic until soft, about 5 minutes. 

Add vegetable stock, bean puree, the remaining beans, the corn and the spices.  Bring to a simmer, turn to low heat and simmer about 15 minutes, stirring every so often so the beans don't stick to the bottom.  

Add the chopped fresh herbs once soup is simmering.

If you like a thinner soup you may like to add some more vegetable stock.  

Tip: Serve with a bit of shredded Daiya vegan cheese sprinkled on top!

*if doubling the recipe and using dried beans I've found that 3 cups dried beans (then soaked and cooked of course) is the right amount.

Mexican Ratatouille

ingredients:

• 1 medium zucchini
• 1 small eggplant
• 2 cups sliced mushrooms
• 1 cup broccoli florets
• 1 large clove garlic, crushed
• oil for frying (I use grapeseed oil)
• 1 can black beans
• 1 bag Daiya vegan cheese cheddar style shreds
• 2 Tbsp chili powder
• salt to taste

method:

Heat about 1 Tbsp of oil in a large skillet.  When hot add the crushed garlic. Fry 30 seconds, then add the chili powder.  Sir for about 20 seconds, then add all the vegetables.  Stir well to thoroughly mix vegetables with the oil/garlic/chili powder.  Add a bit of salt according to your taste. If the garlic and chili powder is sticking to the bottom of the pan, add a splash of water. Place a lid on the skillet and let simmer, stirring every so often.

When the vegetables are almost done stir the black beans.  Allow the beans to warm up for a minute or so, then add 1/2 - 3/4 bag of the cheddar shreds.  Mix well.  Sprinkle the remaining shreds over the top of the dish, place the lid back on and keep the heat on low until the Daiya has melted.  Turn off heat, serve and enjoy!

Recipe by Trudel 

black bean & quinoa salad

ingredients:

• 1/2 cup quinoa
• 1 cup white corn
• 2 green onions; chopped
• 1/2 cup chopped tomatoes
• 1/2 cup chopped celery
• 1/2 cup chopped red peppers
• 1 can black beans, drained and rinsed
  

dressing:

• 3-4 tablespoon olive oil
• 2 Tbsp lemon juice or balsamic vinegar
• 1 clove garlic; minced
• salt and pepper to taste
• freshly chopped cilantro
  

method:

Soak quinoa for five minutes then drain. Cook either in vegetable stock or water for 15 minutes. Add corn in the last five minutes of cooking if using frozen. Drain and cool.

Mix the remaining ingrediants in a bowl. (Substitutions can be made for the vegetables...red onions, grated carrots, etc...)

Pour the dressing overtop and mix well.