Spiced Black Bean Soup
Recipe: #4135
January 17, 2012
Categories: Beans, Black Beans, Tomato, Mexican, High Fiber, High Protein, Low Fat, No Eggs, Vegetarian, more
"A black bean soup like no other! Unique and intensely flavored. Warmed pita's make a nice side to this exciting soup."
Original is 4 servings
Ingredients
Nutritional
- Serving Size: 1 (415.7 g)
- Calories 445
- Total Fat - 4.5 g
- Saturated Fat - 1 g
- Cholesterol - 1.4 mg
- Sodium - 802.8 mg
- Total Carbohydrate - 79 g
- Dietary Fiber - 19.2 g
- Sugars - 9.1 g
- Protein - 25.5 g
- Calcium - 188 mg
- Iron - 6.1 mg
- Vitamin C - 28.1 mg
- Thiamin - 1 mg
Step by Step Method
Step 1
Heat oil saucepan over medium-high heat. Add chopped veggies and saute until onion is translucent.
Step 2
Add ginger and garlic and saute for one more minute, until garlic is fragrant.
Step 3
Add black beans, vegetable broth and the rest of the spices. Bring to boil, then simmer for 30-35 minutes.
Step 4
Optional: If desired, use food processor or blender and puree half of mixture (leaving half 'chunky'), then return to pan and heat through.
Step 5
Top each bowl with 1 tablespoon ff sour cream or ff yogurt and a sprinkle of fresh cilantro - even though I love cilantro and sour cream; I happen to enjoy this soup 'as is.'.
Tips
No special items needed.
Editorial Notes
The ingredient tips, suggestions, variations, facts, questions and answers below are not edits to the original author's recipe. They are not meant to imply any change would improve the recipe. They're offered for convenience, alternative ideas, and points of interest. If you have any comments about them, please post in the Help & Ideas forum.
- When buying fresh tomatoes, select ones that are firm and without blemishes.
- For a creamier soup, use a can of full-fat black beans instead of low-fat.
- Instead of olive oil, use avocado oil. Avocado oil has a higher smoke point, so it can be heated to a higher temperature before it starts to burn, making it a better choice for sautéing the vegetables.
- Instead of fat-free sour cream, use plain fat-free yogurt. Yogurt is a healthier alternative to sour cream, and it has a milder flavor that won't overpower the other flavors of the soup.
Mexican-Style Black Bean Soup Replace the oregano, cumin, celery salt, dried cilantro, thyme, allspice, nutmeg and ground cloves with 2 tablespoons of chili powder and 1 teaspoon of smoked paprika. Add 1/2 cup of corn kernels and 1/2 cup of diced green chilies to the mix. Top each bowl with a dollop of guacamole and a sprinkle of queso fresco.
Southwest-Style Black Bean Soup Replace the oregano, cumin, celery salt, dried cilantro, thyme, allspice, nutmeg and ground cloves with 1 tablespoon of cumin, 1 teaspoon of chili powder and 1 teaspoon of smoked paprika. Add 1/2 cup of corn kernels, 1/2 cup of diced red bell pepper and 1/2 cup of diced green chilies to the mix. Top each bowl with a dollop of sour cream and a sprinkle of cilantro.
Roasted Broccoli with Garlic and Lemon: A bright and flavorful side dish to complement the spiced black bean soup. Roasting the broccoli brings out its natural sweetness, while the garlic and lemon add a zesty punch.
Spicy Roasted Sweet Potatoes: A delicious and easy side dish that pairs perfectly with the roasted broccoli. Roasting the sweet potatoes brings out their natural sweetness, while the spicy seasoning adds a kick of flavor. The combination of sweet and spicy provides a delicious contrast to the soup.
FAQ
Q: What type of oil should I use?
A: Olive oil is recommended for this recipe. It adds flavor and helps to bring out the other spices in the soup.
Q: How long should I cook the soup?
A: The soup should be cooked for approximately 30 minutes, or until the vegetables are tender and the broth is flavorful.
2 Reviews
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Fun facts:
Fun Fact 1: The use of black beans in soup dates back to ancient times, with evidence of black bean soup being served in the court of the Roman Emperor Nero.
Fun Fact 2: The flavors of this Spiced Black Bean Soup are similar to those found in Mexican cuisine, which is believed to have originated with the Mayans and Aztecs.