Savory Black Bean and Corn Soup

Savory Black Bean and Corn Soup Recipe - Vegetarian Food from Mexico

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 6 |

Vegetarian diet

Introduction

Savory Black Bean and Corn Soup is a delicious and hearty dish that is perfect for a cozy night in or a gathering with friends. This soup is packed with flavor and nutrients, making it a satisfying and healthy meal option.

History

Black bean soup has been a staple in many cultures for centuries. Black beans are a versatile and nutritious legume that have been used in a variety of dishes throughout history. The addition of corn to this soup adds a sweet and crunchy element that complements the rich and savory flavors of the black beans.

Ingredients

4 cups cooked black beans (two 19 oz (539 g) cans)
2 cups frozen corn kernels
6 cups pure water
1 onion, chopped
4 – 8 cloves garlic, chopped
3 tbsp soy sauce or Braggs Liquid Aminos
2 tbsp dried parsley
1 tbsp dried and ground cumin
1 tbsp paprika
1 tsp cayenne pepper
0.25 - 0.33 cup miso (depending on how savory you want the soup)
1 tsp dried kelp (optional)
3 tbsp 100% pure maple syrup (optional)

Garnish

tofu sour cream
chopped fresh cilantro and/or green onions
tortilla chips

How to prepare

In a large pot, combine the beans, water, onion, garlic, and all the seasonings except for the corn and miso. Bring to a boil.
Reduce heat and let it simmer for 30 minutes, or until the beans are very soft and the flavors have blended together.
Remove the pot from heat and strain the soup, reserving the liquid. Set aside one cup of the beans.
Using a blender or food processor, puree the remaining liquid and bean mixture until smooth. Return all but 1 cup of the soup to the pot.
In a separate bowl, puree the one cup of soup with the miso paste until it is completely smooth.
Add the miso mixture, along with the reserved beans and frozen corn kernels, back into the soup pot.
Gently reheat the soup on medium-low heat, being careful not to let it boil.
Serve the soup hot, garnished with a dollop each of tofu sour cream and salsa. Sprinkle with fresh cilantro and/or green onions, and serve with a handful of tortilla chips for dipping.

Variations

Add diced tomatoes or bell peppers for a pop of color and flavor.
Stir in cooked quinoa or rice for added texture and protein.
Top the soup with shredded cheese or a dollop of Greek yogurt for a creamy finish.

Cooking Tips & Tricks

Be sure to cook the beans until they are very soft to ensure a smooth and creamy texture for the soup.

- Pureeing a portion of the soup and then adding it back into the pot helps to thicken the soup and create a rich and velvety consistency.

- Adjust the seasonings to suit your taste preferences. You can add more or less cayenne pepper depending on how spicy you like your soup.

- Garnish the soup with tofu sour cream, fresh green onions, and tortilla chips for added flavor and texture.

Serving Suggestions

Serve this soup with a side of warm cornbread or a fresh green salad for a complete and satisfying meal. You can also top the soup with avocado slices or a squeeze of lime juice for added flavor.

Cooking Techniques

Be sure to cook the beans until they are very soft to ensure a smooth and creamy texture for the soup.

- Pureeing a portion of the soup and then adding it back into the pot helps to thicken the soup and create a rich and velvety consistency.

Ingredient Substitutions

If you don't have black beans, you can use kidney beans or pinto beans as a substitute.

- You can use fresh corn kernels instead of frozen corn for a sweeter and crunchier texture.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the soup on the stove or in the microwave before serving.

Presentation Ideas

Garnish the soup with a swirl of tofu sour cream, a sprinkle of fresh green onions, and a handful of tortilla chips for a colorful and appetizing presentation.

Pairing Recommendations

This soup pairs well with a crisp and refreshing salad, a side of warm bread, or a glass of chilled white wine. You can also serve it alongside grilled vegetables or a protein of your choice.

Storage and Reheating Instructions

Store any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat the soup on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Savory Black Bean and Corn Soup contains approximately 250 calories. This makes it a relatively low-calorie meal option that is perfect for those watching their calorie intake.

Carbohydrates

Each serving of Savory Black Bean and Corn Soup contains approximately 40 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help fuel your day.

Fats

This soup is low in fat, with only a small amount coming from the beans and optional maple syrup. Each serving contains approximately 2 grams of fat.

Proteins

Black beans are a great source of plant-based protein, making this soup a satisfying and filling meal option. Each serving contains approximately 10 grams of protein.

Vitamins and minerals

Black beans are rich in vitamins and minerals, including iron, magnesium, and folate. These nutrients are important for overall health and well-being.

Alergens

This recipe is free of common allergens such as dairy, eggs, and nuts. However, if you have a soy allergy, you may want to omit the tofu sour cream garnish.

Summary

Savory Black Bean and Corn Soup is a nutritious and delicious meal option that is packed with protein, fiber, and essential vitamins and minerals. It is low in fat and calories, making it a healthy choice for any occasion.

Summary

Savory Black Bean and Corn Soup is a flavorful and nutritious dish that is perfect for any occasion. Packed with protein, fiber, and essential vitamins and minerals, this soup is a healthy and satisfying meal option that is sure to please your taste buds. Enjoy a bowl of this delicious soup with your favorite garnishes for a comforting and delicious meal.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a chilly autumn day, and I was flipping through an old cookbook that had been passed down to me from my own grandmother. As I turned the pages, a picture of a steaming bowl of savory black bean and corn soup caught my eye. The rich colors and hearty ingredients beckoned me to give it a try.

I had always loved cooking, ever since I was a young girl watching my own grandmother in the kitchen. She had a talent for creating delicious meals from scratch, using only the freshest ingredients and a pinch of love. I had inherited her passion for cooking, and I was always on the lookout for new recipes to add to my repertoire.

The recipe for savory black bean and corn soup seemed like the perfect addition. I had never made a soup quite like it before, and I was excited to give it a try. The ingredients were simple – black beans, corn, tomatoes, onions, garlic, and a blend of spices – but I could tell that they would come together to create a flavorful and satisfying dish.

I decided to make the soup for dinner that evening, and as I gathered my ingredients and began to chop and sauté, the kitchen filled with the warm and comforting aroma of the ingredients coming together. I could feel my grandmother's presence in the kitchen with me, guiding my hands and whispering her secrets for creating a delicious meal.

As the soup simmered on the stove, I couldn't resist sneaking a taste. The flavors were even better than I had imagined – the sweetness of the corn, the richness of the black beans, and the tang of the tomatoes all melded together perfectly. I knew that this soup would become a staple in my kitchen, a dish that I would make again and again for my family and friends.

Over the years, I perfected my recipe for savory black bean and corn soup, tweaking the ingredients and proportions until it was just right. I added a touch of cumin for warmth, a hint of chili powder for a bit of heat, and a squeeze of lime juice for brightness. Each time I made the soup, it brought me back to that first chilly autumn day when I discovered the recipe in my grandmother's cookbook.

I shared the recipe with friends and family, and soon it became a favorite among them as well. They would often ask me to make a batch of the soup for gatherings and potlucks, and I was always happy to oblige. The soup became a symbol of comfort and warmth, a reminder of the love and care that went into each bowl.

As the years passed, I continued to make my savory black bean and corn soup, each batch a tribute to my grandmother and the culinary legacy that she had passed down to me. I knew that she would be proud to see me carrying on her tradition of creating delicious and nourishing meals for those I loved.

And so, whenever I make a pot of savory black bean and corn soup, I am reminded of the generations of cooks who came before me, each one adding their own touch to the recipe and passing it down to the next. I am grateful for the gift of cooking that has been handed down to me, and I know that I will continue to share this recipe with others for years to come.

For me, the recipe for savory black bean and corn soup is more than just a list of ingredients and instructions – it is a connection to my past, a link to my grandmother and all the cooks who came before her. It is a reminder of the power of food to bring people together, to nourish both body and soul, and to create lasting memories that will be cherished for generations to come.