Smoky black bean soup is a classic comforting dish that’s high in protein and fiber-rich thanks to all the delicious, veggies. I am a fiend for smoky flavors so this version showcases some of those complex smoky vibes and lots of fresh vegetables to amp up the nutritional components. It’s hearty, and filling, and works great for freezing and meal prep! Plus, it’s dairy-free, gluten-free, and can be made without oil.

Ingredients

• 2 cans black beans-rinsed and drained
• 1 tbsp olive oil
• 1 carrot-peeled and diced
• 2 celery ribs-diced
• 1 yellow onion-diced
• 1 red bell pepper-diced
• 1 tbsp garlic-minced
• 2 tbsp tomato paste
• 1 tbsp cumin
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp red pepper flakes
• 1 tbsp oregano
• 2 cups vegetable broth
• 1 tsp liquid smoke
• 1 tbsp vegan Worcestershire
• 1 tbsp lime juice
• Optional toppings: green onion, cilantro, avocado, cotija cheese, lime wedges

Step-by-Step Instructions

1. Heat the oil over medium heat in a large stockpot. Add the diced onion, carrot, celery, and bell pepper and cook for 4-5 minutes until softened. Add the garlic and cook for one more minute until fragrant.
2. Add the tomato paste, cumin, salt, pepper, oregano, and red pepper flakes. Stir well and cook for 1-2 minutes. Add in the vegetable broth and beans. Reduce heat to medium-low.
3. Mix in the Worcestershire and liquid smoke and stir well. Let the soup simmer for 15 minutes stirring every few minutes.
4. Remove from heat and remove the bay leaf. Add the lime juice. Using an immersion blender (or regular blender), blend some of the soup until it reaches your desired consistency.
5. Serve with crusty bread and topped with green onions, avocado, cilantro, lime wedges, and cotija cheese if desired.
6. Store leftovers in an airtight container in the fridge for 3-5 days or freeze for up to 3 months. Thaw overnight before reheating.

Pairing Suggestions

This soup is incredible on its own, but also pairs really well with:

• Crusty Bread: Try this recipe, or switch it up with cornbread for a hint of sweetness and density
• Tortilla Chips: Crunchy tortilla chips add texture and are perfect for dipping.
• Rice: A side of steamed white or brown rice can make the meal. Pour the soup over the type in a Cajun-vibe.
• Salad: A fresh green salad with a citrus vinaigrette can lighten up the meal and add a refreshing element.
• Avocado Toast: Creamy avocado on crusty bread is a delicious and nutritious side that pairs well with the flavors of the soup.

Try these related recipes:

Black Bean Quesabirria Tacos

Black Bean Sweet Potato Quesadillas

Not Yo’ Mama’s Vegan Chili

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Smoky Black Bean Soup

A hearty and filling black bean soup full of smoky black beans, spices, and veggies. Pairs perfectly with crusty bread and topped with all your favorites like avocado, cilantro, and cotija cheese.

Course Appetizer, Lunch, Main Course

Cuisine Mexican

Keyword black beans, soup

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 2 cans black beans-rinsed and drained
• 1 tbsp olive oil
• 1 carrot-peeled and diced
• 2 celery ribs-diced
• 1 yellow onion-diced
• 1 red bell pepper-diced
• 1 tbsp garlic-minced
• 2 tbsp tomato paste
• 1 tbsp cumin
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp red pepper flakes
• 1 tbsp oregano
• 2 cups vegetable broth
• 1 tsp liquid smoke
• 1 tbsp vegan Worcestershire
• 1 tbsp lime juice
• Optional toppings: green onion, cilantro, avocado, cotija cheese, lime wedges

Instructions

• Heat the oil over medium heat in a large stockpot. Add the diced onion, carrot, celery, and bell pepper and cook for 4-5 minutes until softened. Add the garlic and cook for one more minute until fragrant.
• Add the tomato paste, cumin, salt, pepper, oregano, and red pepper flakes. Stir well and cook for 1-2 minutes. Add in the vegetable broth and beans. Reduce heat to medium-low.
• Mix in the Worcestershire and liquid smoke and stir well. Let the soup simmer for 15 minutes stirring every few minutes.
• Remove from heat and remove the bay leaf. Add the lime juice. Using an immersion blender (or regular blender), blend some of the soup until it reaches your desired consistency.
• Serve with crusty bread and topped with green onions, avocado, cilantro, lime wedges, and cotija cheese if desired.
• Store leftovers in an airtight container in the fridge for 3-5 days or freeze for up to 3 months. Thaw overnight before reheating.

The post Smoky Black Bean Soup appeared first on The Hungry Carrot.

Crispy cheesy quesadillas filled with smoky black beans, baked sweet potato, corn, and poblano peppers. Topped with a drizzle of cilantro lime crema and pickled onions. Serve with lime wedges on the side for a mouth-watering plant based meal you’ll want to make again and again. I am unapologetically obsessed with these. They crisp up perfectly in the air-fryer for incredible leftovers. So why not make a whole batch and eat them again tomorrow? 🙂

I don’t know about you, but I was a quesadilla FAN as a kid. And I either haven’t grown up, or this is just the grown-up version because I am still addicted. It’s a hand-held cheesy comfort food that is begging to be dipped in guacamole, drizzled in a vegan sour cream, or eaten just as it is. Dinner, lunch, late-night snack? The answer is quesadillas.

The Nutritional Powerhouse: Sweet Potatoes and Black Beans

These taste like a guilty pleasure, but really, they are quite healthy and offer a lot of nutritional value. Firstly, they are a great source of plant-based protein and essential nutrients. Sweet potatoes are rich in vitamins A and C, while black beans provide protein, fiber, and various minerals. Together, they not only taste incredible, but they are good for you too.

Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A. This nutrient is vital for maintaining healthy vision, skin, and immune function. Additionally, sweet potatoes contain significant amounts of dietary fiber, which aids in digestion and promotes a feeling of fullness. They are heroes of the gut microbiome and feed healthy gut bacteria.

Black beans, on the other hand, are renowned for their protein content. For those following a vegan diet, black beans are an essential protein source, offering about 15 grams of protein per cup. They also provide ample fiber, iron, magnesium, and folate, contributing to overall health and well-being. The combination of sweet potatoes and black beans in quesadillas ensures a well-rounded and nutritious meal.

Cooking Tips and Techniques

To achieve the perfect vegan sweet potato and black bean quesadillas, a few cooking tips and techniques can be helpful.

Sweet Potatoes: Roasting the sweet potatoes brings out their natural caramelized sweetness and enhances their texture. If you are short on time, you can always microwave them too!

Poblano Peppers: These peppers are best when broiled or roasted over a flame until their skin is blackened and blistered. The trick is to let them steam under a foil tent to make removing the skins easier. Don’t worry, they don’t have to be perfect!

Black Beans: Seasoning them with smoky cumin and paprika brings out the delicious meaty flavor. If you want to, you can always mash them a bit to make the tortillas stick together even more.

Use a Skillet: I like to crisp these in a hot skillet. It makes for the perfect crispy tortilla and melts the cheese really well. Make sure to cook them on both sides for a few minutes to evenly crisp them.

Ultimate Quesdailla Customization

One of the great advantages of vegan sweet potato and black bean quesadillas is their versatility. The filling can be customized to suit individual preferences and dietary needs. I prefer to add vegan cheese, beans, and sweet potato to keep them filling and full of fiber, but there are lots of options!

Filling: Customize to your heart’s desire! Lots of different fresh veggies work well in these like bell peppers, onions, spinach, diced tomatoes, and mushrooms.

Gluten Free: Use gluten free tortillas to make these compliant. The great news is all the fillings and spices are naturally gluten free!

Dairy Free: These are already dairy-free but make sure to use vegan cheese and cream to ensure your ingredients don’t contain dairy. I make a crema out of a cashew-based vegan sour cream to top these with.

Toppings: Almost as exciting as the filling, the toppings are endless. Try fresh guacamole, salsa, lime wedges, pickled red onions, sour cream and fresh cilantro. For those who enjoy a bit of heat, a drizzle of hot sauce and some jalapenos can add a spicy kick.

Storage

• Wrap leftovers in foil and refrigerate them for up to 3 days. They crisp up best in an air fryer or oven, but they can also be microwaved.
• These can be frozen as well, but they do lose some of their crisp texture. Wrap in foil and freeze for up to 2 months. Cook from frozen in the microwave or thaw overnight and re-crisp them in the skillet, oven, or air fryer.

Try these related recipes:

Black Bean Quesabirria Tacos with Consume Sauce

Vegan Avocado Crema

Lentil Shepherd’s Pie

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Southwest Black Bean and Sweet Potato Quesadillas

Crispy cheesy quesadillas filled with smoky black beans, baked sweet potato, corn, and poblano peppers. Topped with a drizzle of crema and pickled onions. Serve with lime wedges on the side for a mouth-watering plant based meal you'll want to make again and again.

Course Main Course

Cuisine Mexican

Keyword black beans, quesadilla, sweet potato

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 10 minutes minutes

Servings 4 quesadillas

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 tbsp olive oil
• 1 sweet potato
• 1 can black beans
• 1-2 poblano peppers (optional)
• 1/2 cup corn-fresh, frozen, or canned
• 1/4 onion-diced
• 1/2 tbsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• salt and pepper to taste
• 4 tortillas
• 1 cup vegan Mexican cheese blend
• crema and pickeld onions for serving
• lime wedges for serving

Instructions

• Broil poblano peppers on high for about 5 minutes on each side until the skin is blackened. Remove from oven and tent with foil to let them steam for a few minutes. Remove the skins the best you can and dice.
• Preheat the oven to 425 degrees. Pierce the sweet potato with a fork a couple of times. Bake for 35-45 minutes until tender. Remove the skin and mash the potato with a fork.
• While the potato is baking, heat the olive oil over medium heat and saute the diced onion until translucent, or about 5-7 minutes.
• Add the black beans, corn, poblano peppers, cumin, onion powder, garlic powder, and salt and pepper to the onions. Heat for a couple of minutes then remove and set aside.
• To a clean skillet, place a tortilla and spread a quarter of the mashed sweet potato on one half. Top with some of the bean mixture and some cheese. Fold the tortilla in half over the toppings and grill for about 3-4 minutes on each side until crispy.
• Repeat with remaining tortillas. You will likely have leftover filling. Make additional tortillas or save for later use.
• Slice the tortillas into three segments and serve warm drizzled in crema and with pickled onions and lime wedges on the side.
• Wrap leftovers in foil and store in the fridge for a couple of days. Recrisp in the air fryer for a few minutes.

The post Sweet Potato and Black Bean Quesadillas appeared first on The Hungry Carrot.

Black bean quesabirria tacos with a consume dipping sauce are an absolute cult favorite. We took the viral takeout style dish and turned it plant based featuring smoky black beans, melty vegan cheese, diced onions, and fresh cilantro. Add a savory flavorful consume sauce for an out-of-this-world protein-packed meal sure to impress. These can be enjoyed as a more traditional birria-style taco by just leaving out the cheese. But let’s be honest, that seems far less fun.

If you’re craving comfort food or Mexican takeout, this recipe hits the spot. I usually make a larger batch and keep a few extras in the fridge for the next day, if they make it that long. They crisp up perfectly in the air fryer making them almost even better once the consume sauce has had time to really meld together adding depth to the complex spicy flavors.

The History of Birria Tacos

Birria traces its origins back to the state of Jalisco in western Mexico. Originally prepared with goat meat and complex chili spices, this hearty dish was traditionally served during celebratory occasions such as weddings and festivals. Over time, birria spread across the country, each region adding its own unique twist to the recipe. Now widely available in the States, it is a beloved symbol of Mexican culinary heritage. Often cherished for its complex flavors and comforting warmth.

The Evolution of Quesabirria Taco

While birria has long been enjoyed as a stew, the emergence of the birria taco and its cheesier cousin, quesabirria, has led this popular street food into fandom. Quesabirria tacos, with their crispy exterior, and cheese-crusted interior, first gained popularity in the street food scene of Tijuana, Mexico. The innovation of adding melted cheese to birria-filled tacos brought these delicious hand-held morsels to the next level. Captivating food enthusiasts with their irresistible combination of textures and flavors.

Plant-Based Birria and Quesabirria Tacos

So why not make them plant based? You could make these out of several different fillings like mushrooms, tofu, or jackfruit. However, I decided on the humble black bean for its ability to impart a smoky meaty texture and the right amount of balance to the cheese. The consume is the real star here, and the rich flavors of the traditional sauce complement these tacos perfectly. Some of the traditional ingredients were a challenge to find locally. So I adapted the usual sauce into one with ingredients all commonly found on a supermarket shelf and produce aisle.

Ingredients

The hallmark of birria and quesabirria tacos lies in their bold and complex flavors in the consume broth. The combination of meaty black beans infused with aromatic spices and chilis creates the authentic taste you look for in a birria taco. From the earthy notes of cumin and oregano to the smoky undertones of dried chilies, every ingredient plays a crucial role in achieving the perfect balance of sweet, salty, and spicy flavors.

So what do you put in the sauce?

No discussion of birria and quesabirria tacos would be complete without mention of the consume sauce. For this plant-based version, we will be using a combination of tomatoes, onions, garlic, and an array of dried chilies and bold spices. This results in a delicious broth that we not only simmer the beans in, but also fry the tacos with, and use as a final dipping sauce. Top with onions and cilantro and you have the perfect meal.

Broth Ingredients

Cinnamon: This fragrant aromatic imparts such a wonderful spice and hint of sweetness to the broth. Use whole cinnamon sticks to cook the sauce, and remove them before serving.

Pasilla Peppers: These were the most common I could find in my local store that most closely resembles the authentic version. If you can’t find these, use guajillo peppers. Soak them in boiling water for a few minutes and then remove the seed and stems. They are such a wonderful spicy pepper to use for this sauce.

Chipotle in Adobo: You can’t make a fantastic smoky spicy sauce without these in my opinion. Commonly in most stores, these come canned for easy use. Increase the number used for an extra kick.

Cloves: Another wonderfully complex and warm spice to bring more depth and flavor to this already awesome broth. Use whole or ground, whatever you can find. Just remove the whole ones before dipping your tortillas.

Spices: Cumin, oregano, bay leaves, and smoky paprika round out the other spices used here. They all impart their own flavor and twist to bring everything together. Use dried or fresh. I used dried here, so if you use fresh, you will want to use larger quantities to get the full flavor.

Add to all this some tomatoes, garlic, broth, and a little time, and you have the most delicious consume! Let’s get cooking.

Storage

These tacos can be kept wrapped in foil in the fridge for 2-3 days. Reheat in the oven. For an even crispier taco, throw them in the air fryer for a couple of minutes. Reheat the consume in a small pot over the stove or in the microwave.

I have never frozen these and wouldn’t necessarily recommend it, but in theory, it should be possible. If you end up trying it out, let us know how it goes!

Try these related recipes:

Better Than Beef Bao Buns

Vegan Avocado Crema

Not Yo’ Mama’s Vegan Chili

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Black Bean Quesabirria Tacos with Consume

Birria or cheesy Quesabirria tacos with smoky black beans, diced onions, fresh cilantro, and a savory flavorful consume dipping sauce for a better-than-takeout dinner that's delicious and protein-packed.

Course Dinner

Cuisine Mexican

Keyword birria, black beans, consume, quesabirria, tacos

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

For the Birria

• 1/2 yellow onion-diced
• 1 tbsp olive oil
• 4 dried pasilla peppers or guajillo peppers
• 2 cans black beans-rinsed
• 2 chipotle peppers in adobo plus a little of the sauce
• 2 tbsp apple cider vinegar
• 1 tbsp cumin
• 1 tbsp oregano
• 1 tbsp paprika
• 1/2 cup crushed tomatoes
• 1 tbsp minced garlic
• 2 bay leaves
• 1 stick cinnamon
• 5 cloves
• 5 cups vegetable broth

For the Tacos

• 10 tortillas
• 1 cup shredded Oaxaca-style vegan cheese if desired
• fresh cilantro for topping
• diced white onion for topping
• lime wedges for serving

Instructions

• Boil a cup of water and toss in the dried peppers to soak for 10-15 minutes until completely softened. Cut off the stem and shake the seeds out. Discard the stems and seeds.
• Add the olive oil to a large pot and saute the diced onion for 5-7 minutes until translucent. Add the garlic and cook for another minute.
• Meanwhile, add the peppers, chipotle peppers and adobo sauce, vinegar, cumin, oregano, paprika, tomatoes, and veggie broth to a blender. Blend until smooth.
• Add the drained and rinsed black beans to the pot with the onions and garlic. Pour in the blender puree, bay leaves, cinnamon stick, and cloves. Simmer for 10-15 minutes to allow the flavors to develop.
• Remove the bay leaves, cinnamon stick, and cloves from the pot.
• Preheat a skillet over medium heat. Dip a tortilla in the bean and sauce mixture. Place it in the hot pan. Sprinkle a tbsp of cheese if using over the entire top of the tortilla. Place a heaping tbsp of black beans on one half of the tortilla.
• Cook for about two minutes until the cheese is melted and the tortilla is starting to crisp. Fold the non-bean side over the black beans. Flip and cook another couple of minutes until crispy. Repeat with remaining tortillas.
• Serve with a dipping bowl of the consume cooking liquid, fresh cilantro, lime wedges, and diced onion. Add other toppings as desired like avocado or crema.

The post Black Bean Quesabirria Tacos with Consume appeared first on The Hungry Carrot.

These black bean quinoa burgers are hearty and filling with a satisfying meaty texture that’s high in protein. Top them with your favorite veggies and sauces and you have a delicious dinner ready in 45 minutes. Keep some patties in the freezer for when you want them or enjoy them fresh with seasoned potato wedges.

There is something about the weather warming up that has me in BBQ mode. That inspired these black bean quinoa burgers and I am quite pleased with the texture. I have tried so many plant-based burgers at restaurants and many of them either fall apart or lack an enjoyable texture or mouthfeel. It always ends in disappointment. Enter the black bean and quinoa burger! Topped with vegan cheddar, lettuce, onion, tomato, and a spicy chipotle sauce and you have the best burger we have made yet.

Instructions

1. Add the olive oil to a small saucepan and saute the onion over medium heat for 4-5 minutes. Add the garlic and saute for another minute or two. Remove from heat.
2. Add the 1/2 cup water to a saucepan and bring to a boil. Add the quinoa, cover, and simmer for about 10 minutes or until all liquid has been absorbed.
3. Mash the black beans with a potato masher or fork until there are no large chunks left.
4. In a mixing bowl, combine all ingredients until incorporated. Add more flour if the mix is too wet. You want it to stick together but not be crumbly. Lean towards stickier rather than dry or they won’t stay together when cooked.

5. Using a 1/3 cup scoop, form four large patties and place them on a baking sheet with parchment paper. Moisten the bottom of the scoop to press down for a uniform thickness.
6. Place the patties in the freezer for about 20-30 minutes. If you are making them ahead of time, you can store them in an airtight container and keep them frozen for up to 3 months. Use parchment paper in between patties so they don’t stick.

7. Heat a skillet over medium heat and add a little oil to coat the pan. Fry the patties for 3-4 minutes per side until browned and crispy.

8. Enjoy them fresh. Top with cheese, veggies, and sriracha aioli, or on a salad. Keep in an airtight container in the fridge for a day or two. They are best the day they are cooked and do get a little softer the next day.

Try these other recipes:

Dairy-Free Garlic Aioli

The Best Seasoned Potato Wedges

Vegan Red Wine Quinoa Burgers

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Black Bean Quinoa Burgers

These burgers are hearty and filling with a satisfying texture that's high in protein. Top them with your favorite veggies and sauces and you have a delicious dinner ready in 45 minutes.

Course Main Course

Cuisine American

Keyword black bean burger, cheeseburger, quinoa burger

Prep Time 30 minutes minutes

Cook Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 14 oz can black beans- rinsed and drained
• 1/4 cup quinoa
• 1/2 cup water
• 1/4 cup all-purpose flour
• 1 flax egg or egg replacement (1 tbsp flax meal and 2.5 tbsp water)
• 1/2 tsp onion powder
• 1/4 onion-diced
• 1 tbsp garlic-minced
• 1 tbsp olive oil
• 1 tsp salt
• 1 tsp cumin
• 1/4 tsp pepper
• 1/4 tsp paprika
• oil for frying

Instructions

• Add the olive oil to a small saucepan and saute the onion over medium heat for 4-5 minutes. Add the garlic and saute for another minute or two. Remove from heat.
• Add the 1/2 cup water to a saucepan and bring to a boil. Add the quinoa, cover, and simmer for about 10 minutes or until all liquid has been absorbed.
• Mash the black beans with a potato masher or fork until there are no large chunks left.
• In a mixing bowl, combine all ingredients until incorporated. Add more flour if the mix is too wet. You want it to stick together but not be crumbly. Lean towards stickier rather than dry or they won't stay together when cooked.
• Using a 1/3 cup scoop, form four large patties and place them on a baking sheet with parchment paper. Moisten the bottom of the scoop to press down for a uniform thickness.
• Place the patties in the freezer for about 20-30 minutes. If you are making them ahead of time, you can store them in an airtight container and keep them frozen for up to 3 months. Use parchment paper in between patties so they don't stick.
• Heat a skillet over medium heat and add a little oil to coat the pan. Fry the patties for 3-4 minutes per side until browned and crispy.
• Enjoy them fresh. Top with cheese, veggies, and sriracha aioli, or on a salad. Keep in an airtight container in the fridge for a day or two. They are best the day they are cooked and do get a little softer the next day.

The post Black Bean Quinoa Burgers appeared first on The Hungry Carrot.