HEARTY BLACK BEAN AND CORN SOUP
This Hearty Black Bean and Corn Soup is a flavourful, protein-rich, 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 prep or a nutritious lunch. This soup is naturally vegan, gluten-free and dairy-free, making it an excellent choice for various dietary preferences. Packed with fibre, protein and antioxidants, Serve 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, Gluten-Free, Dairy-Free, Nut-Free
DISH TYPE
Soup / Stew, Salad, Energy Bars, Smoothies
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 kcal
- Saturated Fat: 0.6 g
- Carbohydrates: 37.9 g
- Sugar: 3.4 g
- Protein: 11.9 g
- Fat: 3.6 g
- Fibre: 8.4 g
- Sodium: 27 mg
- Calcium: 72.2 mg
- Iron: 3 mg
- Potassium: 836.3 mg
PREPARATION
These steps are followed for the preparation of Hearty Black Bean and Corn Soup:
- Heat The Oil: Add olive oil in a saucepan over medium heat.
- Sauté The Garlic: Stir in the minced garlic and cook until fragrant for 1 minute.
- Add The Cumin: Sprinkle in the cumin and mix it well.
- Combine Ingredients: Add the black beans, corn and vegetable broth and stir to combine.
- Simmer The Soup: Bring to a gentle boil, then reduce heat and let it simmer for 8-10 minutes.
- Adjust Seasoning: Taste and adjust with salt or more cumin if desired.
- Serve Hot: Garnish with fresh cilantro, lime juice or a drizzle of olive oil.
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 Veggies: 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.