Black Bean Soup

Black Bean Soup

Black bean soup is a delicious and nutritious dish that hails from Latin America and the Caribbean. It’s a comforting bowl of goodness, perfect for warming up on chilly nights or enjoying as a hearty lunch.

Black beans are not only rich in flavor but also packed with nutrients. They are an excellent source of protein, fiber, and essential vitamins, making this soup a fantastic choice for vegetarians, vegans, and anyone looking to incorporate more wholesome ingredients into their diet.

This black bean soup recipe is simple and can be prepared in under an hour, making it an ideal option for busy weeknights.

It is versatile, allowing you to customize it with your favorite toppings, such as avocado, sour cream, or fresh cilantro. Whether you’re looking for a nourishing meal or a way to impress guests, this black bean soup is sure to satisfy!

Ingredients

For the Soup:

• 2 cups dried black beans (or 3 cans of canned black beans, drained and rinsed)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 bell pepper (red or green), diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder (adjust for spice preference)
• 4 cups vegetable broth (or chicken broth for non-vegetarian option)
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 bay leaf
• Juice of 1 lime
• Fresh cilantro, for garnish
• Avocado, diced (optional for topping)
• Sour cream or Greek yogurt (optional for topping)

How to Make Black Bean Soup

Step 1: Prepare the Beans

If using dried black beans:

Soak the Beans: Rinse the dried beans under cold water to remove any debris. Soak them in a large bowl of water overnight, or for at least 6 hours. This will help soften the beans and reduce cooking time.

Cook the Beans: After soaking, drain and rinse the beans again. In a large pot, cover the beans with fresh water and bring to a boil. Reduce the heat and simmer for about 1-1.5 hours or until tender. Drain and set aside.

If using canned black beans:

Simply drain and rinse the canned beans and set them aside for later use.

Step 2: Sauté the Vegetables

In a large pot, heat 2 tablespoons of olive oil over medium heat.

Add the diced onion and sauté for about 3-4 minutes until softened and translucent.

Add the minced garlic, bell pepper, carrots, and celery. Sauté for another 5 minutes, stirring occasionally, until the vegetables are tender.

Step 3: Add Spices and Broth

Stir in the ground cumin, smoked paprika, chili powder, salt, and black pepper. Cook for about 1 minute to toast the spices.

Pour in the vegetable broth and add the diced tomatoes with their juices. Stir in the cooked or canned black beans and add the bay leaf.

Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for 20-30 minutes to allow the flavors to meld together.

Step 4: Blend the Soup

After simmering, remove the bay leaf and use an immersion blender to puree the soup to your desired consistency. If you prefer a chunkier soup, blend only half and leave the rest whole. Alternatively, you can transfer the soup to a blender in batches; just be cautious with hot liquids.

Return the blended soup to the pot, and stir in the lime juice. Adjust the seasoning with additional salt and pepper, if needed.

Step 5: Serve

Ladle the black bean soup into bowls and garnish with fresh cilantro and diced avocado if desired.

Serve hot with a dollop of sour cream or Greek yogurt for added creaminess.

Chef’s Note

Customization: Feel free to adjust the spices and add any other vegetables you have on hand, such as corn or zucchini. If you enjoy a bit of heat, consider adding jalapeños or a dash of hot sauce.

Make it Ahead: This soup can be made a day in advance and tastes even better the next day as the flavors develop. Store it in an airtight container in the refrigerator. Reheat on the stove over medium heat until warmed through.

Freezing: Black bean soup freezes well. To freeze, let it cool completely, then transfer to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information (per serving, based on 8 servings)

• Calories: 200
• Protein: 12g
• Carbohydrates: 35g
• Dietary Fiber: 10g
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 300mg
• Vitamin A: 80% DV
• Vitamin C: 20% DV
• Iron: 20% DV
• Calcium: 6% DV

Black bean soup is not only delicious but also a powerhouse of nutrition. It provides a good balance of protein and fiber, making it a filling option. The inclusion of vegetables adds vitamins and minerals, while the spices give it that irresistible flavor.

This black bean soup is a hearty, healthy option that can be enjoyed by all. Whether served on its own or with toppings, it’s sure to warm your heart and satisfy your taste buds! Enjoy cooking and indulging in this delightful dish!

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