Mexican Black Bean Soup

Mexican Black Bean Soup Recipe - Authentic Dish to Satisfy Your Hunger

Region / culture: Mexico | Preparation time: 2 hours | Cooking time: 1 hour | Servings: 6

Introduction

Mexican Black Bean Soup is a hearty and flavorful dish that is perfect for a cozy night in. This soup is packed with protein and fiber from the black beans, making it a nutritious and satisfying meal. The combination of spices and seasonings in this recipe creates a rich and complex flavor profile that will have you coming back for seconds.

History

Black beans have been a staple in Mexican cuisine for centuries, dating back to ancient Aztec and Mayan civilizations. Black beans are not only delicious, but they are also a great source of plant-based protein and fiber. This soup recipe has been passed down through generations, with each family adding their own twist to make it their own.

Ingredients

1 lb (454 g) black beans
2 tbsp extra-virgin olive oil
2 large onions, diced
6 cloves garlic, minced
1 cup peeled, seeded, and chopped tomato (fresh or canned)
1 sprig fresh or dried epazote (optional)
1 tbsp chopped canned chipotle chiles (or 0.25 tsp cayenne)
1 tsp ground cumin
1 tsp ground coriander
2 tsp salt

How to prepare

Soak the black beans for 2 hours and drain.
Heat the olive oil in a deep pot over medium heat.
Add the onions and cook for about 5 minutes until translucent.
Add the beans, garlic, and 6 cups of cold water.
Bring to a boil and skim any foam that rises to the surface.
Reduce the heat to a simmer.
After an hour or when the beans are soft, add the tomato, epazote, chipotle chile, cumin, coriander, and salt.
Continue cooking until the beans start to break down and the broth begins to thicken.
Taste for seasoning and add salt and pepper if needed.
If you want to thicken the soup immediately, you can blend a cup or two of the beans in a blender or food processor and then mix them back into the rest of the soup.
The soup will naturally thicken if refrigerated overnight.

Variations

Add diced bell peppers or corn for a pop of color and sweetness.
Stir in a spoonful of adobo sauce from the canned chipotle chiles for a smoky kick.
Top with crumbled queso fresco or grated cheddar cheese for a creamy finish.

Cooking Tips & Tricks

Soaking the black beans before cooking helps to reduce cooking time and improve digestibility.

- Adding a sprig of epazote to the soup can help to reduce gas and bloating that can sometimes be associated with beans.

- Blending a portion of the soup and mixing it back in can help to thicken the broth and create a creamier texture.

Serving Suggestions

Serve Mexican Black Bean Soup with a dollop of sour cream, a sprinkle of fresh cilantro, and a squeeze of lime juice for a burst of flavor. You can also top it with diced avocado or a spoonful of salsa for added freshness.

Cooking Techniques

To speed up the cooking process, you can use canned black beans instead of dried beans. Simply rinse and drain the beans before adding them to the soup.

- If you prefer a smoother texture, you can use an immersion blender to partially blend the soup directly in the pot.

Ingredient Substitutions

If you can't find epazote, you can substitute it with a bay leaf or omit it altogether.

- If you don't have chipotle chiles, you can use a pinch of smoked paprika or a dash of hot sauce for a similar smoky flavor.

Make Ahead Tips

Mexican Black Bean Soup can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will continue to develop over time, making it even more delicious the next day.

Presentation Ideas

Serve Mexican Black Bean Soup in colorful bowls and garnish with a swirl of crema or a sprinkle of crushed tortilla chips for added crunch. You can also serve it with a side of warm cornbread or tortillas for a complete meal.

Pairing Recommendations

This soup pairs well with a crisp green salad or a side of Mexican rice. You can also serve it alongside grilled chicken or shrimp for a protein-packed meal.

Storage and Reheating Instructions

Store any leftover Mexican Black Bean Soup in an airtight container in the refrigerator for up to 3 days. To reheat, simply transfer the soup to a pot and heat over medium heat until warmed through. You may need to add a splash of water or broth to thin out the soup if it has thickened.

Nutrition Information

Calories per serving

One serving of Mexican Black Bean Soup contains approximately 250 calories. This makes it a relatively low-calorie meal that is perfect for a light lunch or dinner.

Carbohydrates

One serving of Mexican Black Bean Soup contains approximately 30 grams of carbohydrates. The majority of these carbohydrates come from the black beans, which are a great source of complex carbohydrates that provide sustained energy.

Fats

This soup is relatively low in fat, with only 2 grams of fat per serving. The olive oil used in the recipe adds a small amount of healthy monounsaturated fats, which are beneficial for heart health.

Proteins

Mexican Black Bean Soup is a great source of plant-based protein, with each serving containing approximately 15 grams of protein. Black beans are a complete protein, meaning they contain all nine essential amino acids that the body needs.

Vitamins and minerals

This soup is rich in vitamins and minerals, including iron, magnesium, and folate. Black beans are a great source of iron, which is important for oxygen transport in the body. They also contain magnesium, which is essential for muscle and nerve function, as well as folate, which is important for cell division and DNA synthesis.

Alergens

This recipe is gluten-free, dairy-free, and nut-free, making it suitable for those with common food allergies. However, if you have a soy allergy, be sure to check the ingredients in the canned chipotle chiles, as they may contain soybean oil.

Summary

Overall, Mexican Black Bean Soup is a nutritious and well-balanced meal that is rich in protein, fiber, vitamins, and minerals. It is a great option for vegetarians and vegans looking to incorporate more plant-based protein into their diet.

Summary

Mexican Black Bean Soup is a delicious and nutritious dish that is perfect for a cozy night in. Packed with protein, fiber, vitamins, and minerals, this soup is a well-balanced meal that will satisfy your taste buds and keep you feeling full and satisfied. Try making this recipe for your next meal and enjoy the rich flavors of Mexican cuisine in every spoonful.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Mexican Black Bean Soup. It was many years ago, during a trip to Mexico City with my husband. We had decided to explore the vibrant markets and street food scene, immersing ourselves in the rich culinary culture of the country.

One day, as we wandered through the bustling streets, we stumbled upon a small, unassuming food stall tucked away in a corner. The aroma of simmering spices and herbs wafted through the air, drawing us in like moths to a flame. We approached the stall and were greeted by a friendly elderly woman who introduced herself as Doña Maria.

Doña Maria was a master of traditional Mexican cuisine, and she took great pride in sharing her recipes with us. As we chatted with her, she mentioned that she was about to make a batch of her famous Black Bean Soup, a dish that had been passed down through generations in her family. Intrigued, I asked if she would be willing to teach me how to make it.

With a twinkle in her eye, Doña Maria agreed and invited us to watch as she worked her magic in the makeshift kitchen. She began by sautéing onions, garlic, and peppers in a large pot, filling the air with a tantalizing aroma. Next, she added dried black beans that had been soaked overnight, along with a medley of spices including cumin, oregano, and chili powder.

As the soup bubbled away on the stove, Doña Maria shared stories of her childhood in the Mexican countryside, where she had learned to cook from her mother and grandmother. She spoke of the importance of using fresh, local ingredients and taking the time to let the flavors meld together slowly.

After a few hours of simmering, the soup was ready. Doña Maria ladled steaming bowls of the fragrant liquid into rustic clay bowls and topped them with a dollop of crema and a sprinkle of fresh cilantro. My husband and I eagerly dug in, savoring the rich, earthy flavors of the black beans mingled with the spicy kick of the chili powder.

From that moment on, Mexican Black Bean Soup became a staple in our household. I made it for family gatherings, dinner parties, and quiet nights at home with just my husband and me. Each time I prepared it, I would think back to that fateful day in Mexico City when I had first learned the recipe from Doña Maria.

Over the years, I made a few tweaks to the original recipe, adding my own personal touch with a squeeze of lime juice or a dash of hot sauce. But the heart of the dish remained true to its roots, a testament to the time-honored traditions of Mexican cooking.

Now, as I sit in my kitchen, stirring a pot of simmering black beans and spices, I can't help but feel grateful for the culinary journey that led me to this moment. The memories of that day in Mexico City with Doña Maria are as vivid as ever, and I know that her spirit lives on in every batch of soup I make.

As I lift a spoonful of the fragrant liquid to my lips and take a sip, I am transported back to that bustling street corner, surrounded by the sights, sounds, and smells of Mexico City. And I am reminded once again of the power of food to bring us together, to connect us to our past, and to nourish both body and soul.