by Kathleen Keating

Recipes from Souper Heroes who support a vegetarian diet for optimal mental and spiritual well-being.

Vesanto contributed this recipe from her international bestseller and classic “Becoming Vegetarian” (Vesanto Melina and Brenda Davis, Wiley Canada, 2003) and its companion volume Cooking Vegetarian by Vesanto Melina and chef Joseph Forest (John Wiley Press, 1998).

Black Bean Soup

Vegetable stock can be made from stock cubes or powder or purchased ready-made; it gives your soup a richer flavor base than water. With less liquid, this recipe makes a fine stew. Limejuice, added just before serving, gives a bright note.

1 cup diced carrot 250 mL
1 cup diced celery 250 mL
1/2 onion, diced 1/2
1 clove garlic, minced 1
1 tbsp olive oil 15 mL
3 cups cooked black turtle beans or black beans 750 mL
4 cups vegetable stock 1 L
1/4 cup tomato paste 60 mL
1-1/2 tsp ground cumin 7 mL
1 tsp dried oregano 5 mL
1 tsp dried thyme 5 mL
2 tsp lime juice 10 mL
salt and pepper to taste

In large pot, sauté carrot, celery, onion and garlic in oil over medium heat for 5 minutes. Stir in beans, stock, tomato paste, cumin, oregano and thyme. Cover and simmer for 20 minutes or until vegetables are cooked. Just before serving, stir in lime juice. Add salt and pepper and adjust the seasoning.
Makes 6 cups (4 servings)

Per 1-1/2 cup serving: calories: 256, protein: 13 g, fat 4 g, carbohydrate: 44 g, dietary fiber: 10 g, calcium: 131 mg, iron: 6 mg, magnesium: 90 mg, sodium: 217 mg, zinc: 1.4 mg, folate: 140 mcg, riboflavin: 0.2 mg, vitamin B12: 0 mcg, vitamin C: 14 mg, vitamin E: 2 mg, omega-3 fatty acids: 0.1 g.

Souper Hero
Vesanto Melina for
Amnesty International

Vesanto consults for people across North America and speaks internationally.

Vesanto, a Registered Dietitian, believes it is a privilege and a right to be able to do work that truly makes sense and is in alliance with one’s deepest values and ethics. She feels blessed to work in her chosen field of vegetarian dietitian. She wants to encourage as many people as possible to adopt a plant-based diet as co-author of "Becoming Vegetarian" by Vesanto Melina and Brenda Davis, (Wiley Canada, 2003);
"Raising Vegetarian Children" by Joanne Stepaniak and Vesanto Melina (McGraw-Hill, 2002) "Becoming Vegan" by Brenda Davis and Vesanto Melina, (The Book Publishing Company, 2000) "Healthy Eating for Life to Prevent and Treat Cancer", Physicians Committee for Responsible Medicine with Vesanto Melina (John Wiley Press,2002)