Black Bean Soup

Name: Black Bean Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Mexican, Latin American, American
Ingredients: About; 2 tablespoons extra-virgin olive oil; 2 medium yellow onions, chopped; 3 celery ribs, finely chopped; 1 large carrot, peeled and sliced into thin rounds; 6 garlic cloves, pressed or minced; 4 ½ teaspoons ground cumin; ½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice); 4 cans (15 ounces each) black beans, rinsed and drained; 4 cups (32 ounces) low-sodium vegetable broth; ¼ cup chopped fresh cilantro (optional); 1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice; Sea salt and freshly ground black pepper, to taste; Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips…

5 steps

Prep:10minCook:45min

Updated at: Thu, 17 Aug 2023 04:44:56 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories260.2 kcal (13%)

Total Fat6.2 g (9%)

Carbs32.6 g (13%)

Sugars3.8 g (4%)

Protein13.6 g (27%)

Sodium858.4 mg (43%)

Fiber13.4 g (48%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 tablespoonsextra-virgin olive oil

large, peeled and sliced into thin rounds

6garlic cloves

pressed or minced

4 ½ teaspoonsground cumin

½ teaspoonred pepper flakes

use 1/4 teaspoon if you’re sensitive to spice

4 x 15 ouncescans black beans

rinsed and drained

4 cupslow-sodium vegetable broth

¼ cupfresh cilantro

chopped, optional

1 teaspoonssherry vinegar

to taste, or 2 tablespoons fresh lime juice

sea salt

to taste

freshly ground black pepper

to taste

avocado

optional, garnishes, diced, extra cilantro, thinly sliced radishes, tortilla chips

Instructions

Step 1

Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.

Step 2

Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.

Step 3

Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.

Step 4

Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.

Step 5

NOTES

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