Black Bean Soup with Sour Cream

Beans are the unsung heroes. As Queen of Beans, having the world fall in love with beans is one of my missions.

Black beans are a great source of protein and fibre. They are rich in antioxidants, can help with weight loss and promote gut health. Black beans don’t have a strong flavour of their own, but they do carry other flavours superbly while at the same time offering a unique velvety texture.

Serving sour cream with the soup makes a clever contrast that is appealing to the eye. It’s good to remind ourselves that we do eat with our eyes!

Black Bean Soup with Vegan Sour Cream & Chives

3 cups cooked black beans

1 cup roasted red peppers, small dice

4 shallots thinly sliced

1 leek, thinly sliced

4 cloves crushed garlic

1 tsp. ground cumin

1 tsp. dried basil

1 tbsp. tamari

1 umami instant stock sachet or 1 stock cube

3 cups hot water

1 cup fresh or frozen sweetcorn

½ cup fresh coriander, minced

Vegan sour cream

Chopped chives for garnish

Dissolve the umami paste or stock in the hot water and set aside. Warm a little water in a heavy-based pan and sauté the peppers, shallots, leek and garlic over medium heat for 10 minutes. Add the cumin, basil and tamari and cook for a further 5 minutes. Add the beans and stock. Bring to a boil, uncovered. Reduce the heat and cover, and simmer for 20 minutes. Add the corn and coriander and simmer for a further 5 minutes. Taste and adjust the seasonings.  Serve in warmed bowls and add one or two dollops of sour cream. Garnish with fresh chives. Makes 6 servings.

Note: Use organic jarred beans for quickness. If pressure cooking or slow cooking the beans, be sure to use the liquid the beans have been cooked in.

Sour Cream

This vegan sour cream takes less than 5 minutes to make, and you can adjust the lemon juice, vinegar, and mustard to taste. This is a great staple to add to your repertoire and will keep in the fridge for about 5 days. Use this healthy dairy alternative in any dish that calls for sour cream. Serve it with baked potatoes and fresh chives, with tacos or enchiladas, or with bean soup – the possibilities are endless.

300 g pack organic silken tofu

2 tbsp fresh lemon juice

1 tbsp ume plum vinegar

1 tsp Dijon mustard

¼ tsp sea salt

½ tsp onion powder

½ tsp garlic powder

1 tbsp finely chopped chives to serve.

Drain the liquid from the tofu. Place all the ingredients except the chives into a blender. Blend on high for 30 to 60 seconds until smooth and creamy. Stir the chives through (if desired) and serve. Makes 1½ cups