BLACK BEAN SOUP


A COMFORTING, NUTRIENT PACKED, BURSTING WITH FLAVOUR SOUP


Today was the first day I put on an Autumn/Winter coat, it felt strangely foreign as we have had a pretty good Summer in London this year. The weather has officially switched to Autumn, the chill is back, the overly-refreshing winds are back and that means... the soups are back!


This is one of our household favourites, it's a good ol' hearty soup that's packed full of flavour thanks to the cuban inspired spices of smoked paprika, cumin and jalapeno. What I love about this soup is the thick creamy consistency achieved from those amazing black beans. Black beans, also known as black turtle beans are commonly used in Latin American cuisine and are native to the Americas. They have a dense, meaty texture and contain a rich source of protein, carbohydrate, fibre, vitamins and minerals such as Iron, Zinc, Selenium, Calcium, Potassium, Magnesium, Phosphorus and Folate.


A batch-cook and freezer friendly recipe that can be enjoyed for lunch and dinner. This is a carb and protein rich meal, and can be balanced with healthy fat toppings such as avocado and seeds. Check out the nutrient profile below.

Nutrition (per serving)

  • Protein, 21g

  • Carbohydrate, 63g

  • Fat, 2g

  • Fibre, 16g (53%)

  • Iron, 9mg (60%)

  • Calcium, 193mg (28%)

  • Folate, 410ug (205%)

  • Magnesium, 160mg (60%)

  • Phosphorous, 428mg (78%)

  • Potassium, 1549mg (44%)

  • Zinc, 2mg (29%)

  • Selenium, 3ug (5%)

  • Vitamin C, 48mg (120%)

  • Vitamin A, 79ug (13%)

  • Vitamin K, 9ug

  • 339 kcals

% RNI (reference nutrient intake) based on adult females aged 18-50

Ingredients (serves 3-4)

  • 1 large onion, chopped

  • 1 large bell pepper, seeded and chopped

  • 1 jalapeno pepper, seeded and minced

  • 3 cloves of garlic

  • 4 cups of vegetable broth (low sodium)

  • 2 bay leaves

  • 1 tbsp dried oregano

  • 2 tsp ground cumin

  • 1 tsp smoked paprika

  • 1/4 tsp chilli powder

  • 1/4 tsp black pepper

  • 1 tsp salt

  • 350g raw black beans

  • 1 tsp cider or sherry vinegar

  • Coriander / tomato / avocado for garnish

Preparation

  1. Combine onion, bell pepper, jalapeno and 3 cloves of garlic in a slow cooker or stove top pot.

  2. Add the broth, 2 bay leaves, all the spices and black beans and mix well. Cook on low heat for 6 hours, or 45 minutes in a pressure cooker.

  3. Stir in cider or sherry vinegar. Taste and adjust seasoning if needed. Add more water if needed.

  4. Either with a handheld blender or food processor, puree half of the soup to achieve a thick consistency, or to your desired consistency.

  5. Serve hot and garnish with chopped coriander, tomato and avocado (optional)


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