Spicy Black Bean Soup

Spicy Black Bean Soup

Spicy Black Bean Soup
One of the readers of Finding My Fitness sent me this recipe a while back, and I pulled it out over the weekend. It turned out really well, my only tip is to make sure the beans are cooked fully!

It’s a hearty, filling, spicy soup (the spice can be modified to your taste) that I could see myself making over and over again.

I decided to do it as a fully vegetarian dish. I’m the kind of guy who says I would be sad if I could never eat meat again, but if the meals were like this, I probably wouldn’t miss it.

One of these days when I put together my slow-carb vegetarian recipe list, this will be in it.

Enjoy!

Spicy Black Bean Soup

Rating: 41

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 6 servings

Spicy Black Bean Soup

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, diced
  • 1/2 Tbsp chili powder
  • 1 qt vegetable stock
  • 4 cups black beans, cooked, rinsed, and drained
  • 2 Cups Chopped tomatoes
  • 1 cup spicy salsa (the one I used is a chipotle, which I think enhanced the flavor a lot)
  • salt & pepper to taste
  • 1 Tbsp hot sauce

Instructions

  1. Add olive oil to large soup pot and heat.
  2. Add onion and chili powder and stir till the onions are soft.
  3. Add the stock, then the black beans, tomatoes, hot sauce, salsa and bring to the boil. Bring the heat down so it is simmering and leave for 30 mins. Add salt & pepper to taste. Stir regularly!
  4. When it's cooked enough, use an immersion blender to more or less puree the soup.

Will puts some sour cream in his if it’s too spicy (which you see in the photo), but it’s not necessary. If you *need* something like that to make it smoother, I’d use some full-fat greek yogurt instead. But if you can handle dairy and aren’t impeded in your fat loss, I can’t stop you from using sour cream!

What’s your favorite vegetarian soup recipe?

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30 Superbly Slow-Carb Soup Recipes

30-slow-carb-soup-recipesIf it’s cold where you are, then you’ve just hit the jackpot.

My wife and I love to eat soups in the winter. They’re perfect food for the cold weather, plus they can last for days. Talk about bulk preparation!

But the same old soup day after day can get boring. So I went on a hunt.

Here’s what I found. Please enjoy (and share the crap out of) this list of 30 slow-carb soups!

Note: not everyone in the world is slow-carb, but their soups can be slow-carbed up. Along with the pics are any necessary notes for you.

(click the images to go to the recipe)

Enjoy this one over cauliflower rice instead of regular rice.
“Gumbo-laya” With Spicy Sausage, Chicken & Shrimp.
Enjoy this one over cauliflower rice instead of regular rice.
Tomato Lentil Soup
Tomato Lentil Soup
Simple Creamy Cauliflower and Artichoke Soup
Simple Creamy Cauliflower and Artichoke Soup


Pork Chili Verde
Pork Chili Verde
just take out the cornstarch
White Bean, Collards, Sausage, and Chicken Soup
White Bean, Collards, Sausage, and Chicken Soup
Chicken Tortilla-less Soup
Chicken Tortilla-less Soup


Ginger Zucchini Noodle Egg Drop Soup
Ginger Zucchini Noodle Egg Drop Soup
Again, just leave out the cornstarch.
Hearty and “Creamy” Slow Carb Tomato Soup
Hearty and “Creamy” Slow Carb Tomato Soup
Creole Jambalaya
Creole Jambalaya
Either don’t use rice or eat with cauliflower rice.


Roasted Red Pepper and Avocado Soup with Sausages
Roasted Red Pepper and Avocado Soup with Sausages
Curried Cream Of Broccoli Soup
Curried Cream Of Broccoli Soup
Chilled Cream of Avocado Soup with Dungeness Crab
Chilled Cream of Avocado Soup with Dungeness Crab


Homemade Chicken Broth
Homemade Chicken Broth
Hot and Sour Soup
Hot and Sour Soup
Filipino Beef Kaldereta
Filipino Beef Kaldereta


Pressure-Cooker Lamb Stew
Pressure-Cooker Lamb Stew
Japanese-Inspired Whitefish and Noodle Soup
Japanese-Inspired Whitefish and Noodle Soup
Creamy Carrot Fennel Soup
Creamy Carrot Fennel Soup


Caldo de Res
Caldo de Res
Thai Glass Noodle Soup
Thai Glass Noodle Soup
This pic isn’t from the recipe, but you’ll get the idea
Winter Mushroom Soup
Winter Mushroom Soup


Split Pea Soup w/ Sausage
Split Pea Soup w/ Sausage
Farmer's Market Gazpacho
Farmer’s Market Gazpacho
The link has a few recipes, but you’ll see it
Tuscan Red Lentil Soup with Kale
Tuscan Red Lentil Soup with Kale
This one uses farro, a grain. Ignore it.


Dutch Tomato Soup with Meatballs
Dutch Tomato Soup with Meatballs
Roasted Cauliflower & Mushroom Soup
Roasted Cauliflower & Mushroom Soup
Roasted Vegetable Soup
Roasted Vegetable Soup
Use coconut cream instead of creme fraiche


Coconut milk curry beef stew
Coconut milk curry beef stew
Italian Sausage and Cabbage Soup
Italian Sausage and Cabbage Soup
Healing Chicken Soup
Healing Chicken Soup

Do you have a favorite slow-carb friendly soup recipe? Link it in the comments!

And if you loved this post, please share!

Chicken over Sweet Potato and Leek Soup

This is a delicious, healthy and versatile soup that can be served hot or cold (sort of like a chicken tortilla soup.)

It keeps well in the fridge for a few days and due to the moderate carb content from the sweet potatoes, it makes an awesome Paleo “recovery” meal after a tough workout.

Just to be clear, this is not a Slow Carb friendly soup – though it would probably work for you (in terms of a reasonable number of carbs and glycemic load)  if you swapped out all beans and legumes for the day.  Otherwise, keep it in mind for a super healthy cheat-day meal.

Paleo Potato Leek Chicken Soup
Potato Leek Chicken Soup

Ingredients

  • 4 chicken thighs or 2 large chicken breasts
  • 1 tbs butter or ghee
  • 2 tbs olive oil
  • 4 medium leeks, washed, trimmed, sliced
  • 1 brown onion, finely chopped
  • 1 large orange sweet potato, peeled and cut into small cubes
  • 5 cups chicken stock
  • Sea salt & fresh ground black pepper, to taste
  • Chopped fresh spring onion to garnish

Directions

  1. Season chicken with salt and pepper.  Heat the butter and olive oil in a large saucepan over medium heat.  Cook chicken until golden brown and cooked through.  Remove from pan, and set aside.
  2. Using the same pan, add the leeks and onion and cook for 5 minutes or until soft. Stir in the sweet potato and cook, stirring frequently, for a further 10 minutes.
  3. Add the chicken stock. Cover and bring to the boil. Reduce heat and simmer for 25 minutes or until the sweet potato is tender.
  4. Slice the chicken into strips.
  5. Season with salt and pepper. Remove from heat and cool for 5 minutes.
  6. Process soup in 2 batches in a food processor or blender or use an immersion blender to blend until smooth.
  7. Place soup in a clean saucepan and reheat over medium-low heat. Check seasoning and top with sliced chicken.  Serve garnished with the spring onion.

Slow Carb Beef and Lentil Soup

Slow Carb Soup Recipe

Yesterday I found myself with a lot of beef that needed to be cooked ASAP and wanted to make some sort of “one pot” meal that works for the Slow Carb diet.  This recipe, from Giada De Laurentiis and the Food Network, covered all the bases.

I hesitated to post this recipe because it’s not my normal style of food, and I actually didn’t love it (despite hundreds of 5 Star reviews on the Food Network and a few friend telling me it was tasty), but I think it would appeal to a lot of people and so it’ll be included.  This is a heavy, hearty, stick to your ribs kind of stew, perfect for a cold winter night.

Below is the original recipe.  I’d recommend doubling the spices and adding a bay leaf and some extra garlic.  Because the veggies included aren’t very nutritionally dense, I would also advise adding spinach.

To save time you can use canned lentils or cook the lentils in a separate pot while you are cooking the meat.

Slow Carb Soup Recipe
Slow Carb Beef and Lentil Soup

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
  • Salt and freshly ground black pepper
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 large onion, chopped
  • 6 garlic cloves, chopped
  • 1 1/2 teaspoons chopped fresh rosemary leaves
  • 1 1/2 teaspoons dried oregano
  • 6 (14-ounce) cans beef broth
  • 1 (28-ounce) can diced tomatoes in juice
  • 2 cups (about 11 ounces) lentils, rinsed
  • 1/3 cup chopped fresh Italian parsley leaves

Directions

1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef.

2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the onions are translucent, about 8 minutes.

3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.

4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60 minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup into bowls and serve.


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Hearty and “Creamy” Slow Carb Tomato Soup

Slow Carb Soup Recipe

This soup is a lot more filling and a lot more kick than a traditional tomato soup, making it great for lunches.  The chickpeas add protein and fiber to keep you full, and they also give the soup a nice creamy texture.  The chilli flakes are what make it special and give it a little punch.  You can add less chilli if you don’t like spice.

The original recipe calls for white cannellini beans, and I later swapped it out for chickpeas by accident (I just happened to open the wrong can of beans.)  What was actually a mistake turned out to be an improvement.  The chickpeas give the dish a creamy texture, and there’s no white bean “skins” floating loosely in the soup which was a problem I had with the original recipe.

You can make a batch at the beginning of the week and portion it out into smaller pyrex containers.  It goes great with a small salad, and while it does have plenty of protein, you may want a side of grilled chicken breast, or you can even add some shredded chicken breast straight into the soup itself.

Source:  adapted from Giada De Laurentiis’ recipe  “Hearty Tomato Soup with Lemon and Rosemary”

Slow Carb Soup Recipe
Hearty and “Creamy” Slow Carb Tomato Soup

(Serves: 4-6 servings)

Ingredients

  • 2 Tbs olive oil or macadamia nut oil
  • 1 onion, peeled and chopped
  • 2 carrots, peeled and chopped
  • 3 cloves garlic, chopped  more if you like garlic!
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 28-ounce can crushed tomatoes
  • 3 cups chicken or veggie stockmake sure to check for sugar and other hidden additives if using store-bought stock!
  • 1 bay leaf
  • 1 1/2 teaspoon, minced or dried rosemary or a dried Italian herb blend
  • 1/2 teaspoon red pepper flakes ~ more if you like things spicy!
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Lemon zest (optional)

Directions

  1. Put olive oil in a large soup pot over medium-high heat. Add the onion, carrots, and garlic and cook until the vegetables are tender, about 5 minutes.
  2. Add the chickpeas, tomatoes, broth, bay leaf, rosemary (or Italian herbs) and red pepper flakes.
  3. Bring the soup to a boil over high heat, then reduce the heat to low and simmer for 30 minutes, covered.
  4. Remove the bay leaf.  Use an immersion blender to puree the soup until smooth.  Alternatively, you can puree the soup in a blender in batches, but be careful – it will be hot and messy!
  5. Return the soup to a soup pot and keep warm over low heat. Season with salt and pepper to taste.  Serve immediately or this will keep for a few days in the fridge.
  6. You can serve with a bit of crème fraiche and lemon zest to add even more zing.