Vegily

I’m a soup fan - especially in the winter – but I need soup with substance. None of that brothy, bisquey stuff for me. I need a thick soup, and I need it to have chunks, because I need it to keep my belly full.

Since becoming veggie, and trying to use more organic foods in general, I’ve become a fan of Amy’s Organic stuff, especially the soups. I haven’t had one that I haven’t loved and eaten to the last drop, and it’s not uncommon for a co-worker to ask me what smells so great in the kitchen as the soup heats up.

One thing, however, bugs me. This thing pops up in more than just soups, in fact it is in most prepared, canned, boxed and frozen meals. That thing? Sodium. Uuuck!

According to CNN.com, about 77% of the sodium we take in on a daily basis comes from already prepared or processed foods. Other culprits are not as obvious, but are possibly easier to control – condiments like ketchup and soy sauce, for example.

Our bodies need salt, but too much can lead to high blood pressure, heart problems and kidney problems, among other things. The recommended amount of sodium for adults is between 1,500 and 2,400 mg daily (maximum. lower is better).

In an effort to take control of my sodium intake, I decided to make my own soup for a change. Looking for a recipe similar to my favorite Amy’s variety, Black Bean Vegetable, I found a recipe for black bean soup in the Vegetarian Times archives and made it my own by adding some more veggies and seasonings. The result is a hearty, satisfying soup that is both filling and low in sodium, perfect for vegetarians, vegans and curious co-workers. Enjoy!

Black Bean Soup
makes 8 servings

4 15.5 oz cans black beans, drained and well rinsed
2 TBSP minced garlic
3 C. vegetable stock
12 oz silken tofu
1.5 tsp chili powder (this amount makes for a mild soup)
1.5 tsp salt
1/2 tsp pepper
1/2 C diced onion
2 red bell peppers, diced
2 15.5 oz cans corn, drained and rinsed

Combine in blender:
2 cans beans, garlic, 1-1/2 C vegetable stock, tofu, chili powder, salt and pepper.
Puree until smooth.

Pour mixture into crockpot or large stockpot. Add remaining 2 cans beans, 1-1/2 C vegetable stock, 1/2 C diced onion, red peppers, corn. Mix well. Cover and heat over low heat for about 4 hours, stirring occasionally. Feel free to adjust seasonings to taste.

Optional: Serve with dollop of vegan or dairy sour cream.