Black Bean Soup Vegetarian

Brazilian Black Bean Soup Recipe with Carrots and Orange Juice

Region / culture: Brazil | Preparation time: overnight | Cooking time: 1 hour 30 minutes | Servings: 6 |

Vegetarian diet

Introduction

Black Bean Soup Vegetarian is a hearty, flavorful, and nutritious dish that has been a staple in many cultures around the world. This recipe offers a delightful blend of black beans, vegetables, and spices, creating a comforting bowl of soup that's perfect for any season. Whether you're a vegetarian or simply looking to incorporate more plant-based meals into your diet, this black bean soup is sure to satisfy your taste buds and nourish your body.

History

The origins of black bean soup can be traced back to Latin America, where beans are a fundamental ingredient in many traditional dishes. Each country in the region has its own variation of black bean soup, incorporating local spices and ingredients. Over time, the recipe has traveled and evolved, leading to numerous adaptations, including this vegetarian version that focuses on maximizing flavor while keeping the dish healthy and accessible to everyone.

Ingredients

2 cups dried black beans, soaked in water overnight
4 cups water
1 tbsp olive oil
3 cups chopped onion
10 medium garlic cloves, crushed
2 tsp cumin
2 tsp salt
1 medium carrot, diced
1 medium green pepper, diced
1.5 cups orange juice
black pepper, to taste
cayenne pepper, to taste

How to prepare

Place the soaked beans in a pot with 4 cups of water. Bring to a boil, cover, and simmer until tender - about 1.25 hours.
Heat oil in a skillet. Add onion, half of the garlic, cumin, salt, and carrot. Sauté over medium heat until the carrot is just tender. Add the remaining garlic and the diced green pepper. Sauté for another 10 to 15 minutes.
Add the vegetables to the cooked beans (keeping the black water), stir in the orange juice,
and add black and cayenne peppers.
To thicken the soup, puree some of it in a blender or food processor and return it to the pot. Simmer over low heat for 10 to 15 minutes more.

Variations

Consider adding corn, zucchini, or sweet potatoes to the soup for additional flavors and nutrients. For a spicier version, increase the amount of cayenne pepper or add chopped jalapeños.

Cooking Tips & Tricks

To enhance the flavor of your black bean soup, consider the following tips:

- Soak the beans overnight to reduce cooking time and make them easier to digest.

- Use fresh vegetables for the best taste and nutritional value.

- Sautéing the spices and vegetables before adding them to the beans helps to release their flavors.

- Adjust the consistency of the soup to your liking by pureeing more or less of it.

Serving Suggestions

Serve this black bean soup with a side of whole-grain bread or a green salad for a complete meal. Topping the soup with avocado, sour cream, or fresh cilantro can add extra flavor and nutrition.

Cooking Techniques

For a smoother soup, puree all of it instead of just a portion. Alternatively, for a chunkier texture, mash the beans lightly with a fork instead of using a blender.

Ingredient Substitutions

If you're short on time, you can use canned black beans instead of dried ones. Just be sure to rinse and drain them well before adding to the soup. Lime juice can be used in place of orange juice for a tangier flavor.

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. Simply reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the soup in a hollowed-out bread bowl for an impressive presentation. Garnish with lime wedges and a sprinkle of chopped green onions for added color and flavor.

Pairing Recommendations

This black bean soup pairs well with a crisp, dry white wine such as Sauvignon Blanc or a light-bodied red wine like Pinot Noir.

Storage and Reheating Instructions

Store leftover soup in an airtight container in the refrigerator or freezer. To reheat, thaw overnight in the refrigerator if frozen, then warm on the stove over medium heat, stirring occasionally, until heated through.

Nutrition Information

Calories per serving

Each serving of this black bean soup contains approximately 300 calories, making it a filling and nutritious option for a meal.

Carbohydrates

This black bean soup is a great source of complex carbohydrates, providing about 45 grams per serving. The beans and vegetables contribute fiber, which helps to regulate blood sugar levels and keep you feeling full longer.

Fats

Each serving of this soup contains approximately 5 grams of fat, primarily from the olive oil. Olive oil is a healthy fat, rich in monounsaturated fatty acids, which are beneficial for heart health.

Proteins

Black beans are an excellent source of plant-based protein, with about 15 grams per serving in this soup. Protein is essential for building and repairing tissues, making this dish a great option for vegetarians and vegans looking to meet their protein needs.

Vitamins and minerals

This soup is packed with vitamins and minerals, including vitamin C from the orange juice, vitamin A from the carrots, and various B vitamins from the beans. It also provides important minerals like iron and potassium.

Alergens

This recipe is free from common allergens such as gluten, dairy, and nuts, making it suitable for people with various dietary restrictions.

Summary

Overall, this black bean soup is a nutrient-dense, balanced meal that provides carbohydrates, proteins, healthy fats, and a wide range of vitamins and minerals, all while being low in calories and free from common allergens.

Summary

Black Bean Soup Vegetarian is a versatile, delicious, and nutritious dish that can be enjoyed year-round. With its rich history and endless possibilities for customization, this soup is sure to become a favorite in your recipe collection. Whether you're looking for a comforting meal or a healthy, plant-based option, this black bean soup has something to offer everyone.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a warm summer day, and I was browsing through an old cookbook that I had picked up at a yard sale. As I flipped through the pages, a recipe for Black Bean Soup Vegetarian caught my eye.

I had always loved black bean soup, but I had never tried making it myself. The recipe seemed straightforward enough, calling for just a handful of ingredients that I already had in my pantry. I decided to give it a try that very evening.

As I gathered the ingredients and started chopping vegetables, memories flooded back to me of all the times I had enjoyed black bean soup in various restaurants and homes over the years. I remembered the first time I had tried it at a little cafe in Spain, the rich flavors of the beans mingling with the tangy tomatoes and aromatic spices. I remembered the time my friend from Mexico had made a big pot of black bean soup for a gathering at her house, the warm broth comforting us all on a chilly winter evening.

As I stirred the soup on the stove, the familiar smells of cumin and garlic wafted through my kitchen, bringing a sense of comfort and nostalgia. I knew then that this recipe would become a staple in my own repertoire, a dish that I would make again and again for my family and friends.

After simmering the soup for a while, I ladled it into bowls and garnished it with a dollop of sour cream and a sprinkle of fresh cilantro. The first spoonful brought a rush of flavors to my palate – the earthy beans, the sweet tomatoes, the smoky cumin – all coming together in perfect harmony.

I served the soup to my family that evening, and they all raved about how delicious it was. My husband declared it the best black bean soup he had ever tasted, and my children asked for seconds and thirds. I smiled with pride, knowing that I had found a new favorite recipe that would be passed down through the generations.

Over the years, I have made this black bean soup countless times, tweaking the recipe here and there to suit my own tastes. Sometimes I add a splash of lime juice for a zesty kick, or a handful of corn for a bit of sweetness. But no matter how I change it up, the essence of the soup remains the same – hearty, comforting, and full of flavor.

I have shared this recipe with friends and neighbors, who have all loved it as much as I do. They often ask me where I learned to make such a delicious soup, and I tell them the truth – it was a recipe that found me, in an old cookbook on a sunny summer day.

As I grow older, I find comfort in knowing that I have a treasure trove of recipes like this one, passed down through the years from various places and people. Each dish tells a story, a memory of a time and a place where I learned something new and delicious.

And so, as I sit here now, enjoying a steaming bowl of black bean soup on a chilly winter evening, I am grateful for all the recipes that have filled my life with joy and flavor. Each one is a gift, a reminder of the connections we make through food and the love we share with those we cook for.

I hope that one day my grandchildren will learn to make this soup themselves, and that they will remember me fondly as they stir the pot and inhale the fragrant aromas. I hope that they will pass this recipe on to their own children, creating new memories and traditions that will last for generations to come.

But for now, I will savor each spoonful of this delicious soup, knowing that the simple act of cooking can bring so much happiness and fulfillment. And as I finish the last bite, I am filled with a sense of contentment and gratitude for all the recipes that have enriched my life.