Black Bean Soup

Name: Black Bean Soup
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Cuisine: American, Mexican, Latin American
Ingredients: 1 tsp olive oil; 2 garlic cloves, finely chopped; 1/2 medium onion, finely chopped; 1 jalapeño, seeded and finely chopped; 1 red bell pepper, chopped; 1 1/4 tsp sea salt flakes, divided; 1 bay leaf; 1 tsp ground cumin; 3 400g cans black beans, not drained; 1 cup low sodium chicken broth; 1 tsp red wine vinegar; Crème fraiche or plain whole milk yogurt; Coriander chopped; Tortilla chips

6 steps

Prep:15minCook:50min

This soup gets its rich texture from not rinsing the beans; the starchy liquid from the can is used to thicken the soup. Makes about 6 cups.

Updated at: Sun, 20 Aug 2023 23:58:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories245.9 kcal (12%)

Total Fat4.6 g (7%)

Carbs39 g (15%)

Sugars1.9 g (2%)

Protein13.7 g (27%)

Sodium1274.8 mg (64%)

Fiber14.6 g (52%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 tspolive oil

2garlic cloves

finely chopped

0.5onion

medium, finely chopped

1jalapeño

seeded and finely chopped

1red bell pepper

chopped

1 ¼ tspsea salt flakes

divided

1bay leaf

1 tspground cumin

3 x 400gblack beans

cans, not drained

1 cuplow sodium chicken broth

1 tspred wine vinegar

Optional, for serving

Crème fraiche

or plain whole milk yogurt

Coriander

chopped

tortilla chips

Instructions

Step 1

Put the oil in a stockpot set over medium heat. Once the oil is hot, add the chopped vegetables and sauté until soft, about 5 to 7 minutes.

Step 2

Add 3⁄4 tsp of the salt, bay leaf, and cumin. Cook, while stirring, until nicely fragrant, about 1 minute.

Step 3

Add the beans (with liquid from cans) and the broth. Simmer, partially covered, until all the ingredients are tender and the flavours have melded, about 20 to 25 minutes. Discard the bay leaf.

Step 4

Remove soup from the heat. Use hand blender to blend until very smooth, about 1 minute in total. Add remaining salt and vinegar; blend an additional 10 to 15 seconds to incorporate.

Step 5

Taste and adjust seasoning as desired.

Step 6

Serve, topping with a dollop of crème fraîche, a pinch of the chopped coriander and tortilla chips.