HEARTY BLACK BEAN AND CORN SOUP
This Hearty Black Bean and Corn Soup is a flavourful, protein-rich and nutritious dish perfect for a quick and wholesome meal. The earthy black beans and sweet corn combine with aromatic cumin, garlic, olive oil and a light vegetable broth to create a well-balanced soup. This recipe is ideal for cold evenings, meal preparation or a nutritious lunch. This soup is naturally vegan, gluten-free and dairy-free, making it an excellent choice for various dietary preferences. This corn soup is packed with fibre, protein and antioxidants. Serve the hearty black bean and corn soup with whole grain bread, tortilla chips or a fresh salad for a complete and satisfying meal.
RECIPE CATEGORY
Soups & Stews
SERVING SIZE
1
CUISINE
Mexican, Southwestern
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer
OCCASION/HOLIDAY
Casual Dinner, Fall, Winter, Cinco de Mayo, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Dairy-Free, Nut-Free
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for Hearty Black Bean and Corn Soup:
- ¼ cup black beans
- ¼ cup corn
- ½ cup vegetable broth
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- ¼ teaspoon cumin
FULL NUTRITIONAL INFORMATION
- Calories: 221.6 kilocalories
- Saturated Fat: 0.6 grams
- Carbohydrates: 37.9 grams
- Sugar: 3.4 grams
- Protein: 11.9 grams
- Fat: 3.6 grams
- Fibre: 8.4 grams
- Sodium: 27 milligrams
- Calcium: 72.2 milligrams
- Iron: 3 milligrams
- Potassium: 836.3 milligrams
PREPARATION
These steps are followed for the preparation of Hearty Black Bean and Corn Soup:
- Heat The Oil: In a saucepan over medium flame, warm ½ teaspoon olive oil for about 30 seconds.
- Sauté The Garlic: Add ½ teaspoon minced garlic and cook for 1 minute until fragrant.
- Add The Cumin: Sprinkle ¼ teaspoon ground cumin and stir to combine.
- Combine The Ingredients: Add ¼ cup of black beans, ¼ cup of corn kernels and ½ cup of vegetable broth, stir to combine.
- Simmer The Soup: Bring it to a gentle boil and then reduce heat to low flame and simmer for 8 to 10 minutes.
- Adjust Seasoning: Taste and add salt or more cumin as needed.
- Serve Hot: Remove from the heat, garnish with fresh cilantro, a squeeze of lime juice or a drizzle of olive oil and serve immediately.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some tips for Hearty Black Bean and Corn Soup:
- Extra Spice: Add chilli flakes or diced jalapeño for a spicy kick.
- Creamy Texture: Blend half the soup for a smoother consistency.
- Protein Boost: Include quinoa or extra black beans for added protein.
- Thicker Soup: Simmer it longer to reduce the broth.
- Serving Suggestions: Pair it with avocado slices or whole-grain crackers.
VARIATIONS
- Tomato Base: Stir in diced tomatoes for extra depth.
- Smoky Flavour: Use smoked paprika or chipotle powder.
- Cheesy Option: Add nutritional yeast or vegan cheese for a creamy twist.
- More Vegetables: Mix in bell peppers or zucchini for extra nutrients.
- Mexican-Style: Top with diced avocado, cilantro and a squeeze of lime.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze for up to 3 months in a sealed container.
- Reheating: Warm on the stovetop over medium heat and add extra broth if needed.