This is a simple soup to make for a quick lunch or dinner. All you need are can of black beans, a can of chick peas (garbanzo beans), some broth, scallions and a bunch of kale. I am not a fan of kale, but I recognize its healthful properties, so I try to sneak it into my family’s diet.
I like the fresh flavor and bright color of scallions, so I use them in this soup. If you don’t have scallions, use an onion instead.
I bought an immersion blender on sale for $20 at Costco a few years ago. I never expected I’d use it much, but to my surprise, I always reach for it when I’m making soup. It’s easier to put the immersion blender into a hot pot of soup, than it is to transfer the hot soup to a blender and then back into the pot.
I don’t use canned foods very often because of BPA linings in the cans, which leach BPA into foods. There are non-BPA lined cans available, but some reports say the substitutes for BPA are just as unhealthy. As in all things, I aim for moderation. Canned beans are convenient, so I use them when I’m in a hurry, but in general I avoid cooking with food that comes in cans.
Black Bean Soup with Chick Peas and Kale
Quick and easy, this black bean soup is made with canned black beans and chick peas, plus fresh kale and scallions.
- 1 tablespoon olive oil
- 1 tablespoon coconut oil
- 3-4 scallions, chopped (or one medium onion, chopped)
- 1 bunch kale, thick stems removed and chopped (about 1.5-2 cups)
- Salt, pepper (about 1 teaspoon salt and 1/2 teaspoon pepper, total)
- 1 15-ounce can organic black beans, not drained
- 1 15-ounce can organic chick peas (garbanzo beans), not drained
- 4 cups chicken broth
- 1/2 teaspoon dried sage
- 1/4 teaspoon garlic powder
- Fresh parsley for garnish (optional)
In a medium saucepan with a lid, heat the oils over medium heat until they shimmer.
Stir in the scallions, dust with salt and pepper, and cook until they wilt, about 3 minutes.
Stir in the chopped kale, dust with salt and pepper, and cook for 1 minute.
Stir in the beans.
Add the chicken broth, sage and garlic powder.
Bring the soup to a boil, turn down the heat to a low simmer, cover, and simmer for 5 minutes.
Blend the soup with an immersion blender or transfer to a regular blender.
Return the soup to the pot, taste, and adjust the seasonings.
Ladle into bowls, garnish with fresh parsley, and serve.
Scallions add fresh flavor to this soup, which is made with canned organic black beans and garbanzo beans (chick peas).
Cook the scallions and kale in the oils, then stir in the beans and broth.
Transfer the soup to a blender, or use a stick blender to purée the soup.
Ladle into bowls, garnish with fresh parsley and serve!