Spicy Black Bean Soup
This Spicy Black Bean Soup is a flavorful and healthy recipe made with canned beans, aromatics, and Cuban spices.
Equipment
- large Dutch oven
- stand blender
Ingredients
Base Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 medium yellow onions chopped
- 3 ribs celery finely chopped
- 1 large carrot peeled and sliced into thin rounds
- 6 cloves garlic pressed or minced
- 4.5 teaspoons ground cumin
- 0.5 teaspoon red pepper flakes use ¼ teaspoon if sensitive to spice
- 4 cans (15 ounces each) black beans rinsed and drained
- 4 cups low-sodium vegetable broth
- 0.25 cup chopped fresh cilantro optional
- 1 to 2 teaspoons sherry vinegar or 2 tablespoons fresh lime juice, to taste
- Sea salt to taste
- freshly ground black pepper to taste
Instructions
Cooking Steps
- Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery, and carrot with a light sprinkle of salt. Cook until the vegetables are soft, about 10 to 15 minutes.
- Stir in the garlic, cumin, and red pepper flakes, and cook until fragrant, about 30 seconds. Pour in the beans and broth, bring to a simmer over medium-high heat, and cook until the broth is flavorful and the beans are tender, about 30 minutes.
- Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth. Or use an immersion blender to blend a portion of the soup.
- Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice, and salt and pepper to taste. Serve.
Notes
Recipe adapted from The America’s Test Kitchen Healthy Family Cookbook. Suggested sides: Chunky avocado salsa, a little green salad, quesadillas, or a grilled cheese sandwich.
Nutrition
Serving: 1cupCalories: 230kcalCarbohydrates: 40gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 300mgPotassium: 800mgFiber: 12gSugar: 1gVitamin A: 500IUVitamin C: 20mgCalcium: 80mgIron: 4mg
Tried this recipe?Let us know how it was!