Black Bean Soup
- Joe S.
- Aug 8, 2020
- 4 min read
Updated: Jan 16, 2021
Delicious and full of flavor, this soup is vegan, vegetarian, great source of fiber, vitamins, minerals, and protein... and 100% gluten free!
Prep time 10 minutes
Cooking time 1 hour and 20 minutes
Serves 4 to 6 people
Dairy/Gluten/Soy free and Vegan
This is my version of a traditional Black Bean Soup. It is creamy, satisfying, and above all... easy to make. This soup is a hit amongst the picky eaters I have at home.
The origins of this soup are a bit obscure. Some say it originated in Puerto Rico while others belief it is a Cuban dish. Whatever the origins of the soup are, I am just glad that it we have it for all to enjoy.
Being the person I am , I gave the recipe my own twist by adding a kick in the form of jalapeño peppers and a dash of Tajín. If that is not your thing, you can omit both.
What is the flavor and texture profile?
Rich, creamy, full of bold flavors, sweet and savory, earthy, and a mild heat from the jalapeño. The Tajín adds a subtle note of acidity to the soup.
What ingredients will I need to make this soup?
Canned black beans, vegetable stock, onions, garlic, green onions, whole cumin, bell peppers, jalapeño peppers (optional), bay leaves, salt & pepper, paprika, ground cumin, garlic powder, onion powder, cilantro, vegetable oil, and Tajín (optional).
What else will I need to make this soup?
A large pot, a knife, measuring cups, measuring spoons, and a blender.
Can I make substitutions?
Yes. You can use any king of canned black beans and vegetables stock you like, as long as they are gluten free.
The Following Informations is from Organic Facts:
The health benefits of black beans include the prevention of cardiovascular diseases and a reduced risk of certain types of cancer. Consuming black beans can also aid in digestion and the regulation of the body’s blood sugar levels. Black beans can be beneficial for various nervous system functions, can reduce the chances of birth defects, neutralize the negative effects of sulfites, and even prevent impotence in men.
Black turtle beans, more commonly known as black beans, are shiny, black members of the bean family Phaseolus vulgaris. They are most commonly found in and have been popularized by Latin American cuisine, and are known by many names in various cultures throughout South and Central America. There are six main types of black turtle beans, with relatively similar appearances and nutritional values.
Although they have been cultivated and cooked for thousands of years in South America, black beans did not cross the Atlantic until the 1500s in the boats of European explorers.
The general form of black beans can be changed without losing the nutritional benefits, although some may be lost when they are made into soups or when ground up and exposed to high temperatures. The widespread growth and low cost are what initially made black beans a cultural staple in South America. However, as more information is being gained about the health benefits of black beans, more people are including them in their diet.
One popular preparation technique is to soak black beans in water before cooking or eating them. Studies have shown that by allowing the beans to soak in water, certain phytates and tannins are removed, which lowers the nutrient availability, and the beans also retain beneficial resistant starch while losing some of the total carbohydrate content. In some parts of the world, beans are given an independent box in the Food Pyramid, because they are such a vital part of those cultural diets.
They are very popular among vegetarians because when they are combined with brown rice, a complete protein meal is formed. A common problem in vegetarian diets is acquiring proper amounts of protein, so black beans and brown rice can be a simple and inexpensive solution.
Black beans are a good source of energy, protein, dietary fiber, and various vitamins and minerals. According to USDA, 100 grams of cooked boiled black beans (without salt) key nutrients such as:
Energy (552 kJ)
Protein (8.86 g)
Dietary Fiber (8.7 g)
Thiamin (0.244 mg)
Niacin (0.505 mg)
Folate (149 µg)
Vitamin E (0.87 mg)
Vitamin K (3.3 µg)
Potassium (355 mg)
Phosphorus (140 mg)
Magnesium (70 mg)
Iron (2.1mg)
Calcium (27mg)
Black beans also have high levels of flavonoids, particularly anthocyanin, which have antioxidant abilities. They also contain omega-3 fatty acid, which is considered a good form of cholesterol.
Black beans are a great source of folic acid and have abnormally high levels of the rare compound molybdenum, which is very difficult to find in any other food.
Let's Make it!
INGREDIENTS
5 15oz cans of Bush's Black beans (drained and rinsed)
8 cups of Swanson GF Vegetable Stock
1 large white onion (chopped)
8 garlic cloves (minced)
1 red bell pepper
1 green bell pepper
1 yellow bell pepper
1 jalapeño (optional, seeded and chopped)
2 bay leaves
1 tablespoon of salt
1/2 tablespoon of pepper
2 teaspoons of whole cumin
1/4 teaspoon of paprika
2 teaspoons of ground cumin
1/2 tablespoon of garlic powder
1/2 tablespoon of onion powder
1 cup of cilantro (chopped)
3 green onions (chopped)
Vegetable oil
Tajín Clásico Seasoning (optional)
Method
In a large pot over medium high heat, add 3 tablespoons of vegetable oil. Once hot, add the onions and whole cumin. Cook until the onions are translucent. Add the garlic and bell peppers. Cook for for 5 minutes.
Add 4 cans of beans to the pot and stir well. Cook for about 2 minutes.
Add the vegetable stock, salt, pepper, paprika, ground cumin, garlic powder, onion powder, and the bay leaves. Stir well. Bring to a boil and reduce to heat to medium. Let it simmer uncover for 1 hour.
Once the time has elapsed, remove the bay leaves and transfer the soup to a blender. Blend for 30 seconds. Be careful, the soup will be very hot.
Return the blended soup to the pot, add the remain can of black beans, the chopped cilantro, the jalapeño, and the green onions. Let it simmer for another 10 minutes.
Remove from heat, serve, garnish with cilantro and Tajín.
Enjoy!!!
Printable PDF Recipe File below:
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