Black Bean Soup with Rice

Black Bean Soup with Rice Recipe - Mexican Cuisine

Region / culture: Mexico | Preparation time: 30 minutes | Cooking time: 5 hours | Servings: 6

Introduction

Black Bean Soup with Rice is a hearty and nutritious dish that combines the rich flavors of black beans with the comforting texture of rice. This recipe is perfect for those seeking a filling meal that is both delicious and good for you. The combination of vegetables, spices, and beans makes for a flavorful soup that can be enjoyed on its own or as a side dish. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is straightforward and rewarding to make.

History

The origins of Black Bean Soup can be traced back to Latin America, where black beans have been a staple ingredient for centuries. Each country in the region has its own variation of the dish, incorporating local spices and ingredients. The version with rice is particularly popular in Cuban cuisine, where it is known as "Moros y Cristianos" (Moors and Christians), symbolizing the blend of African and Spanish influences in Cuban culture. Over time, this comforting dish has gained popularity worldwide, appreciated for its rich taste and nutritional benefits.

Ingredients

1 lb (454 g) dry black beans, sorted and rinsed
1 x 14.5 oz (411 g) can whole tomatoes, undrained
1 cup sliced celery
1 cup chopped onion
1 cup chopped green pepper
1 smoked ham hock or ham bone
4 cloves garlic, minced
1 bay leaf
0.5 tsp ground red pepper
0.5 tsp thyme leaves
4 cup low-sodium chicken broth
4 cup water
salt and ground black pepper to taste
4 cup hot cooked rice
0.5 cup (2 oz (57 g)) shredded cheddar cheese
0.5 cup sour cream
0.5 cup picante sauce

How to prepare

Cover the beans with water and let them soak overnight.
Drain the beans and place them in a large saucepan or Dutch oven.
Add the tomatoes with their juice, celery, onion, green pepper, ham hock, garlic, bay leaf, red pepper, thyme, chicken broth, and water to the saucepan; bring to a boil.
Reduce the heat and simmer the mixture, partially covered, for 4 to 5 hours or until the beans are tender, stirring occasionally.
Add more water if necessary while simmering.
Remove and discard the bay leaf.
Remove the ham hock and cut the meat off the bone; return the meat to the beans.
Puree half of the soup in a blender or food processor, then return it to the saucepan.
Season the soup with salt and black pepper.
Serve the soup with rice, cheese, sour cream, and picante sauce.

Variations

Vegetarian Version: Omit the ham bone and use vegetable broth instead of chicken broth.
Spicy Version: Increase the amount of ground red pepper or add chopped jalapeños for extra heat.
Creamy Version: Puree all the soup for a smoother, creamier texture.

Cooking Tips & Tricks

To ensure your Black Bean Soup with Rice turns out perfectly, consider the following tips:

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

- Use a smoked ham bone for a deeper, smokier flavor. If unavailable, smoked turkey legs are a great substitute.

- Puree only half of the soup to maintain some texture while still achieving a creamy consistency.

- Adjust the seasoning towards the end of cooking to ensure the flavors are balanced.

Serving Suggestions

This soup is best served hot, with a scoop of hot cooked rice in each bowl. Garnish with shredded cheddar cheese, a dollop of sour cream, and a drizzle of picante sauce for added flavor and texture. A side of warm cornbread or tortilla chips also pairs well with this dish.

Cooking Techniques

The key technique in this recipe is the slow simmering of the beans, which allows the flavors to meld together and the beans to become tender. Pureeing part of the soup is another technique that contributes to the dish's appealing texture.

Ingredient Substitutions

If black beans are unavailable, kidney beans or pinto beans can be used as substitutes.

- For a smoky flavor without the ham bone, consider adding liquid smoke or smoked paprika.

- Brown rice or quinoa can be used in place of white rice for added nutritional benefits.

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. To reheat, simply thaw (if frozen) and warm on the stove over medium heat until heated through.

Presentation Ideas

Serve the soup in a deep bowl with the rice piled in the center. Garnish with a sprinkle of cheese, a dollop of sour cream, and a drizzle of picante sauce. A sprig of fresh cilantro or sliced green onions can add a pop of color and freshness.

Pairing Recommendations

This hearty soup pairs well with a crisp, green salad dressed with a lime vinaigrette to balance the richness of the dish. For beverages, consider a light beer or a glass of Sauvignon Blanc.

Storage and Reheating Instructions

Store leftover soup in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat on the stove over medium heat, adding a little water or broth if the soup has thickened too much.

Nutrition Information

Calories per serving

A serving of Black Bean Soup with Rice contains approximately 350 calories, making it a satisfying meal that can fit into a balanced diet. The calories are well distributed among carbohydrates, proteins, and fats, providing a well-rounded nutritional profile.

Carbohydrates

This Black Bean Soup with Rice is a good source of carbohydrates, providing the energy needed to fuel your day. A serving of this soup contains approximately 45 grams of carbohydrates. The majority of these carbs come from the black beans and rice, which are complex carbohydrates, providing a slow and steady release of energy.

Fats

The soup is relatively low in fat, with most of it coming from the ham bone and the small amount of cheddar cheese and sour cream used as garnish. A serving contains about 5 grams of fat, making it a heart-healthy option. For a lower fat version, you can omit the cheese and sour cream or use low-fat alternatives.

Proteins

Black beans are an excellent source of plant-based protein, making this soup a great option for vegetarians and meat-eaters alike. A serving of this soup provides approximately 19 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

This soup is rich in vitamins and minerals, including Vitamin C from the tomatoes and green peppers, iron and magnesium from the black beans, and calcium from the cheese. These nutrients support various bodily functions, including immune system health, bone health, and energy production.

Alergens

The main allergens to be aware of in this recipe are dairy (cheddar cheese and sour cream) and gluten (depending on the broth used). For those with allergies or intolerances, dairy-free and gluten-free substitutes can be used without compromising the dish's flavor.

Summary

Overall, Black Bean Soup with Rice is a nutritious and balanced meal. It is high in complex carbohydrates, proteins, and essential vitamins and minerals, while being low in unhealthy fats. This makes it an excellent choice for those looking to maintain a healthy diet.

Summary

Black Bean Soup with Rice is a flavorful, nutritious, and versatile dish that can be adapted to suit various dietary needs and preferences. With its rich history and simple preparation, it's a great addition to any meal plan. Whether you're looking for a comforting meal on a cold day or a healthy option for your weekly dinner rotation, this soup is sure to satisfy.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Black Bean Soup with Rice. It was a warm summer day, and I was visiting my dear friend Clara in her cozy little kitchen. The air was filled with the tantalizing aroma of spices and herbs, and I could see Clara bustling about, her hands moving with practiced ease as she prepared this delicious dish.

As I watched her work, I couldn't help but be impressed by her skill and knowledge in the kitchen. Clara had always been a fantastic cook, and I had learned many wonderful recipes from her over the years. But this particular recipe for Black Bean Soup with Rice was something truly special.

I remember asking Clara where she had learned to make such a flavorful and hearty soup, and she smiled at me as she stirred the pot. "Oh, this recipe has been in my family for generations," she said. "My grandmother taught it to me, and her grandmother taught it to her. It's a family favorite, and I'm always happy to share it with my friends."

I eagerly accepted her offer to teach me how to make the soup, and we spent the afternoon cooking together. Clara showed me how to sauté onions and garlic until they were golden and fragrant, and how to add the perfect blend of spices to create a rich and savory broth. She explained the importance of using fresh ingredients and taking the time to let the flavors meld together.

As the soup simmered on the stove, Clara taught me how to prepare the rice to serve alongside it. She showed me how to cook it just right, so that it was light and fluffy and the perfect complement to the hearty soup. I watched in awe as she worked, her hands moving with a grace and confidence that only comes from years of experience.

Finally, the soup was ready, and Clara ladled it into bowls, topping each one with a generous scoop of rice. We sat down at the table together, the steam rising from our bowls as we took our first sips. The flavors were incredible – rich and earthy, with just the right amount of heat from the spices. I knew that this recipe would become a favorite in my own kitchen.

Over the years, I have made Clara's Black Bean Soup with Rice many times, always thinking of her as I prepare it. I have shared the recipe with friends and family, passing on the tradition that Clara shared with me so many years ago. Each time I make the soup, it brings back memories of that sunny afternoon in her kitchen, and I am grateful for the knowledge and love that she passed on to me.

I often think about the power of recipes – how they connect us to our past and bring us closer to those we love. They are more than just instructions for cooking; they are a way to share our history and our culture with others. As I sit down to enjoy a bowl of Black Bean Soup with Rice, I am reminded of the bond that Clara and I share, and the joy that comes from creating something delicious and nourishing with our own two hands. And for that, I am truly grateful.