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SPICY BLACK BEAN SOUP
10

SPICY BLACK BEAN SOUP

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

SPICY BLACK BEAN SOUP

This Spicy Black Bean Soup is a hearty, warming dish perfect for those who enjoy bold flavours. The black beans provide a rich, earthy base, while cumin and chilli powder add heat and depth. Fresh garlic and onion add to the aromatic base, and the vegetable broth ties them together, creating a smooth, satisfying soup. This simple yet flavourful recipe is vegan, gluten-free, and packed with fibre, making it a nutritious option for lunch or dinner. With minimal ingredients and quick preparation, it’s perfect for a comforting meal on busy days.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1 serving

CUISINE

Mexican, Latin American, American

PREPARATION/TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Weeknight Dinner, Fall, Winter, Cinco de Mayo, Family Reunion, Super Bowl, Picnic, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Gluten-Free, Low Cholesterol, Quick & Easy

DISH TYPE

Soup, Stew, Bowl

INGREDIENTS

  • 50g canned black beans, drained
  • 1/4 onion, chopped
  • 1/4 tsp cumin
  • 1/4 tsp chilli powder
  • 250ml vegetable broth
  • 1 clove garlic, minced
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 120
  • Protein: 5g
  • Fat: 3g
  • Carbohydrates: 20g
  • Fibre: 6g
  • Sodium: 350mg
  • Sugar: 2g

PREPARATION

  • Sauté The Onion And Garlic: Heat 1 tsp of olive oil in a saucepan over medium flame. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until soft and fragrant. This forms the aromatic base of the soup.
  • Add Spices: Stir in the cumin and chilli powder, cooking for 1 minute to release the flavours. These spices give the soup its warmth and depth of flavour.
  • Add Black Beans And Broth: Add the drained black beans and vegetable broth to the saucepan. Stir to combine, bringing the mixture to a gentle boil. The beans add heartiness, while the broth ensures a smooth consistency.
  • Simmer The Soup: Reduce the heat and let the soup simmer for 10-15 minutes, allowing the flavours to meld. Stir occasionally to ensure the soup cooks evenly and thickens slightly.
  • Season And Serve: Season the soup with salt and pepper to taste. Serve hot, garnished with fresh herbs or a squeeze of lime for added brightness.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

  • Blend For Creaminess: For a creamier texture, blend half of the soup with an immersion blender, then mix it with the unblended portion. This adds thickness without needing extra ingredients.
  • Adjust Spiciness: If you like your soup spicier, increase the amount of chilli powder or add a pinch of cayenne pepper.
  • Add Toppings: Enhance the soup with toppings like avocado slices, fresh cilantro, or crushed tortilla chips for flavour and texture.

VARIATIONS

  • Add Vegetables: Incorporate diced tomatoes, bell peppers, or carrots to add more texture and nutrients to the soup.
  • Protein Boost: Stir in cooked quinoa or top with a dollop of vegan sour cream for extra protein and creaminess.
  • Change The Beans: You can swap black beans with kidney beans, pinto beans, or a mix of legumes for variety.
  • Coconut Milk Twist: Add a splash of coconut milk to the soup for a richer, creamier version with a subtle tropical flavour.

PREPPING AND STORAGE

  • Fridge Storage: Store leftover soup in an airtight container in the fridge for up to 3 days. Reheat on the stove or in the microwave before serving.
  • Freezing: This soup freezes well. Freeze in individual portions for up to 3 months. Thaw in the fridge overnight and reheat gently before enjoying.

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