Black Bean Pistou Soup

Black Bean Pistou Soup Recipe - Vegetarian Food from France

Region / culture: France | Preparation time: overnight | Cooking time: 2.5 hours | Servings: 4 |

Vegetarian diet

Introduction

Black Bean Pistou Soup is a delightful and nutritious dish that combines the rich flavors of black beans with the fresh zest of basil purée and a colorful vegetable garnish. This recipe is perfect for those seeking a hearty, comforting meal that is both easy to prepare and packed with health benefits. Whether you're a seasoned chef or a beginner in the kitchen, this soup is sure to impress with its depth of flavor and beautiful presentation.

History

The origins of Black Bean Pistou Soup can be traced back to the Mediterranean region, where pistou, a sauce made from garlic, basil, and olive oil, is a staple. This recipe takes inspiration from traditional pistou and incorporates black beans, a popular ingredient in various cuisines around the world, to create a unique and satisfying dish. Over time, it has evolved to include a variety of vegetables and seasonings, making it a versatile and beloved recipe among food enthusiasts.

Ingredients

black bean Soup
1.5 cups dried black beans, picked over and rinsed
12 cups water
1 large onion, diced
6 cloves garlic, minced
salt and freshly ground black pepper to taste
8 large basil leaves, julienned for garnish
vegetable Garnish
6 oz (170 g) green beans, ends snapped, strung and sliced diagonally into 1 inch pieces (about 5.5 cups)
2 small (about 8 oz (227 g) total) zucchini, trimmed and diced
2 tsp potato croutons, optional
2 cups peanut oil for deep-frying, optional
basil Purée
0.33 cup olive oil
4 large cloves garlic
1.5 cups (about 5.5 oz (156 g)) fresh basil leaves
salt and freshly ground black pepper to taste

How to prepare

1. To prepare the beans, place them in a large stockpot and add enough water to cover them by 2 inches. Cover the pot and set it aside at room temperature to soak overnight.
2. Drain the beans and return them to the pot. Cover with 12 cups of water. Add the onion and garlic, and bring to a boil, skimming off any foam. Reduce the heat to low and cook until the beans are very tender, for about 10.5 hours, stirring occasionally. Add water if needed or boil the soup down until thickened but not dried out. Season with salt and pepper to taste.
3. To make the vegetable garnish, cover a drying rack with paper towels. Heat a saucepan of water to boiling and cook the beans for 3 minutes. Add the zucchini and cook until the beans are tender, about 2 minutes more. Drain and rinse the vegetables under cold water and place them on the rack. For the croutons, peel 0.5 potato and cut it into 0.13-inch dice. Heat peanut oil to 375°F and deep-fry 2 tsp of diced potatoes until golden. Remove from heat, drain, and set aside.
4. To make the purée, place oil, garlic, and basil in a blender. Process until smooth, pulsing on and off and stopping to scrape down the sides of the container. Season with salt and pepper.
5. To serve, bring the soup to a boil. Season the vegetables with salt and pepper. Stir three-quarters of the vegetables and all of the basil purée into the soup. Ladle into four soup plates. Divide the remaining vegetables over the top of each serving and garnish with julienned basil.

Variations

For a twist on the traditional recipe, try adding diced tomatoes for a touch of acidity or swap the black beans for white beans for a different flavor profile. Incorporating a dollop of pesto on top of each serving adds an extra burst of basil flavor.

Cooking Tips & Tricks

To ensure the best flavor and texture, soak the black beans overnight. This not only reduces cooking time but also makes the beans easier to digest. When preparing the vegetable garnish, blanching the green beans and zucchini preserves their vibrant color and crisp texture. For a smoother basil purée, gradually add the olive oil while blending to emulsify the mixture. Lastly, if you prefer a thicker soup, allow it to simmer uncovered for a few extra minutes to reduce to your desired consistency.

Serving Suggestions

Serve this soup hot, garnished with julienned basil and optional croutons for added crunch. A side of crusty bread or a light salad complements the flavors and makes for a more filling meal.

Cooking Techniques

Soaking the beans and blanching the vegetables are key techniques in this recipe that contribute to the texture and flavor of the soup. Using a blender to create a smooth basil purée is another important step that enhances the dish's overall taste.

Ingredient Substitutions

If fresh basil is not available, you can use frozen basil or even a high-quality dried basil in the purée. For a lower-fat option, omit the peanut oil and serve the soup without the croutons or use baked croutons instead.

Make Ahead Tips

This soup can be made in advance and stored in the refrigerator for up to 3 days or frozen for up to 3 months. Prepare the basil purée and vegetable garnish fresh on the day of serving to maintain the best flavor and texture.

Presentation Ideas

Serve the soup in a deep bowl with the vegetable garnish and basil purée artfully arranged on top. A drizzle of olive oil and a sprinkle of freshly ground black pepper add a finishing touch that enhances the visual appeal.

Pairing Recommendations

A glass of light-bodied white wine, such as Sauvignon Blanc, pairs beautifully with the flavors of the soup. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the dish's freshness.

Storage and Reheating Instructions

Store leftover soup in an airtight container in the refrigerator. To reheat, gently warm the soup on the stove over medium heat, adding a little water if necessary to adjust the consistency. Prepare the basil purée and vegetable garnish fresh for the best taste.

Nutrition Information

Calories per serving

A single serving of this soup contains approximately 320 calories, making it a hearty yet calorie-conscious option for those monitoring their intake.

Carbohydrates

A serving of Black Bean Pistou Soup contains approximately 45 grams of carbohydrates. The majority of these carbs come from the black beans, which are a great source of fiber and provide a slow release of energy. The vegetables add minimal carbohydrates but contribute to the soup's overall nutritional profile.

Fats

This soup contains about 14 grams of fat per serving, primarily from the olive oil used in the basil purée. Olive oil is rich in monounsaturated fats, which are known for their heart-healthy benefits. The optional peanut oil for deep-frying the croutons adds a negligible amount of fat if used sparingly.

Proteins

Each serving of Black Bean Pistou Soup offers around 15 grams of protein, making it a satisfying meal option for vegetarians and meat-eaters alike. The black beans are an excellent source of plant-based protein, essential for muscle repair and growth.

Vitamins and minerals

Black Bean Pistou Soup is packed with vitamins and minerals, including vitamin C from the zucchini, iron and magnesium from the black beans, and vitamin K from the basil. These nutrients support various bodily functions, including immune system health, bone strength, and energy production.

Alergens

This recipe is free from common allergens such as gluten, dairy, and nuts, making it suitable for individuals with dietary restrictions. However, those with allergies to legumes should avoid this dish due to the black beans.

Summary

Overall, Black Bean Pistou Soup is a nutritious and balanced meal that provides a good mix of carbohydrates, proteins, and healthy fats, along with essential vitamins and minerals. It's a wholesome choice for anyone looking to enjoy a delicious and healthful dish.

Summary

Black Bean Pistou Soup is a flavorful, nutritious, and versatile dish that is sure to become a favorite in your recipe collection. With its rich history, health benefits, and delicious taste, it offers something for everyone to enjoy. Whether you're looking for a comforting meal on a chilly day or a vibrant dish to share with friends and family, this soup is a perfect choice.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of awe. It was a cold winter's day and I had just come home from a long day at work. As I entered the kitchen, the warm aroma of garlic and herbs filled the air, and I knew that my dear friend and neighbor, Mrs. Johnson, was visiting.

Mrs. Johnson was known in our small town for her incredible cooking skills and her vast collection of recipes from all around the world. She had traveled extensively in her younger years and had learned to cook from some of the best chefs in Europe and Asia.

As I sat down at the kitchen table, Mrs. Johnson placed a steaming bowl of black bean pistou soup in front of me. The vibrant green color of the pistou, which is a French-style pesto, contrasted beautifully with the deep black beans in the soup. I took a hesitant first spoonful and was immediately transported to a world of bold flavors and comforting warmth.

"Where did you learn to make this delicious soup, Mrs. Johnson?" I asked, my curiosity piqued.

She smiled and began to tell me the story of how she had discovered the recipe during her travels in Provence, France. Mrs. Johnson had stumbled upon a small family-run restaurant tucked away in the countryside, where the chef had created this unique blend of black beans, vegetables, and pistou.

The chef had graciously shared the recipe with her, and Mrs. Johnson had spent many years perfecting it to suit her own tastes. She had added her own twist by incorporating some fresh herbs from her garden and using homemade chicken broth for extra depth of flavor.

I was mesmerized by her story and asked if she would be willing to teach me how to make the soup. Mrs. Johnson agreed and we spent the rest of the afternoon in the kitchen, chopping vegetables, simmering beans, and blending the fragrant pistou.

As we sat down to enjoy our creation, I couldn't help but feel a sense of gratitude towards Mrs. Johnson for sharing her knowledge and passion for cooking with me. The soup was truly a work of art, with each spoonful bursting with the flavors of garlic, basil, and Parmesan cheese.

From that day on, black bean pistou soup became a staple in my own recipe collection. I would often make a big batch on Sundays and invite friends and family over to share in the warmth and comfort of this hearty dish.

Over the years, I have continued to tweak the recipe, adding my own personal touches and experimenting with different ingredients. Sometimes I'll throw in a handful of kale or some diced tomatoes for extra texture and flavor. Other times, I'll swap out the black beans for white beans or chickpeas for a different twist.

But no matter how many times I make this soup, it always brings me back to that cozy afternoon in my kitchen with Mrs. Johnson, where I learned not just a recipe, but a lesson in the power of sharing and storytelling through food.

As I sit here now, with a bowl of black bean pistou soup in front of me, I am reminded of all the wonderful memories and experiences that have shaped my love for cooking. And I can't help but feel grateful for the people like Mrs. Johnson who have inspired me along the way.