Creamy Cajun Black Bean and Potato Soup

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This tasty, flavourful, creamy soup is the perfect filling comfort food that is filling yet low in fat, and high in protein and other important nutrients. Black bean soup isn’t very well known in Australia, and though the more traditional recipes use beans cooked from scratch, I could never seem to get the beans to cook soft enough when cooked with the rest of the soup, and many attempts turned out watery and lacking flavour. My secret to keeping strong flavour in soup (apart from using a good stock cube/or liquid stock) is to add only enough water to cover the contents during the cooking process (you can add extra later to thin the soup out). I’ve also added potatoes to make this soup thick and velvety. This soup pairs nicely with freshly baked cornbread, hot from the oven.

 

Creamy Cajun Black Bean and Potato Soup

Ingredients

1 onion, finely chopped

2 garlic cloves, finely chopped

2 cans black beans (or three cups cooked)

2 large potatoes or 4 small ones, roughly chopped

2 tsp Cajun seasoning  (I like to make my own and used smoked paprika, but store brought will still be delicious)

1 veg stock cube + water

1 tsp red wine vinegar (use apple cider vinegar if you don’t have this)

3 tsp lime juice

Optional toppings: avocado, diced tomato, fresh coriander, parsley or green onion

Method

  1. Heat a little oil in a medium sized sauce pan then gently fry the onion until just starting to turn golden.
  2. Add the garlic and Cajun seasoning and stir for 30-60 seconds.
  3. Add the red wine vinegar and cook for 30 seconds.
  4. Add the potatoes, beans and stock cube. Then add enough water just to cover the beans and veggies.
  5. Bring to a gentle boil, then turn to medium heat, half cover and simmer until the potato is soft, about 15-20 minutes (cut the potato smaller for quicker cooking time).
  6. Turn off the heat and stir through the lime juice.
  7. Pour contents into a food processor or use an immersion blender and blend until smooth.
  8. Serve topped with optional toppings and a few slices of corn bread.

 

Cornbread

I was so happy to find this cornbread recipe below, as it is both vegan, and less sweeter than most other recipes which use up to 1/2 a cup of sweetener. It was so delicious straight from the oven. I halved the recipe and cooked it in a smaller glass dish and as you can see from the photo it still made quite a lot.

Thank you to The Health Family and Home for this recipe.  

Ingredients
•2 cups organic cornmeal
•1 cup organic unbleached all-purpose flour
•2 teaspoons baking powder (aluminum-free)
•1/3 cup organic coconut oil (melted/liquid)
•2 tablespoons organic maple syrup
•2 cups homemade almond milk (room temperature)
•2 teaspoons organic apple cider vinegar (or fresh squeezed lemon juice)
•1/2 teaspoon Himalayan pink salt

Directions
1. Combine the non-dairy milk and apple cider vinegar (or lemon juice) in a medium-sized bowl and wisk together. Set aside.
2. Combine all dry ingredients together (cornmeal, flour, baking powder and salt) in a medium-sized bowl and stir until well combined.
3.Add the melted coconut oil and maple syrup to the non-dairy milk mixture and wisk until foamy and bubbly.
4.Mix the wet ingredients with the dry ingredients and stir until well combined. (The batter will be somewhat thick).
5.Use a spoon or spatula to transfer the batter into an 8 x 8 glass baking dish. (I lightly greased).
6.Bake at 350 degrees for approximately 30 – 35 minutes.

Enjoy!

Note
This recipe will make approximately (9) large squares.

Let me know if you enjoyed this recipe!

 

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2 thoughts on “Creamy Cajun Black Bean and Potato Soup

  1. Thank you Nancy <3!!
    I love the idea of the sunshine blogger's award. Just had a look at your questions and you have picked some great ones! I will definitely need to think about some of them a bit but will be putting up a blog post soon!

    Like

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