Spicy Bean Soup

Spicy Bean Soup Recipe - Vegan and Vegetarian Moroccan Dish

Region / culture: Morocco | Servings: 6 |

Vegan diet

Introduction

Spicy Bean Soup is a hearty and flavorful dish that is perfect for warming up on a cold day. This soup is packed with protein and fiber from the beans, making it a nutritious and satisfying meal. The combination of spices adds a delicious kick to the soup, making it a favorite for those who enjoy a bit of heat in their meals.

History

Bean soups have been a staple in many cultures for centuries. Beans are a versatile and affordable ingredient that can be easily transformed into a delicious and filling meal. This particular recipe for Spicy Bean Soup combines traditional bean soup ingredients with a blend of spices that give it a unique and flavorful twist.

Ingredients

1 tbsp olive oil
2 onions, red, white, or yellow only, chopped or minced
2 garlic cloves, crushed
1 tsp freshly grated ginger
1.38 liters water, plain or lukewarm/warm only
200 g red lentils
400 g chickpeas, drained
400 g cannellini beans
400 g tomatoes, chopped
50 g carrots, chopped
50 g celery, chopped
1 tsp garam masala
1 tsp ground cardamom
0.5 tsp ground cayenne pepper
0.5 tsp ground cumin

How to prepare

Heat the olive oil in a large saucepan. Once hot, add the onions, garlic, and ginger. Reduce the heat and gently stir on medium heat for about 5 minutes.
Add the remaining ingredients and bring to a boil for five minutes.
Reduce the heat and let the mixture simmer for an hour, or slightly longer if the lentils are not soft.
Remove the mixture from the heat and let it cool for about 10 minutes.
Transfer half of the soup to a blender and blend for approximately 5 minutes, until smooth. Return the blended soup to the pan with the remaining soup.
Place the saucepan back on the heat, stirring to ensure evenness, and simmer for five minutes. Serve hot on its own or with other main dishes, side dishes, or appetizers. Ladle the soup into a fresh, large bowl.

Variations

Add diced bell peppers or zucchini for added vegetables.
Use different types of beans, such as black beans or kidney beans, for a variation in flavor and texture.
Top the soup with a dollop of Greek yogurt or a sprinkle of cheese for added creaminess.

Cooking Tips & Tricks

Be sure to rinse and drain the canned beans before adding them to the soup to remove any excess sodium.

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

- For a creamier texture, you can blend a portion of the soup in a blender before serving.

- Serve the soup with a dollop of sour cream or a sprinkle of fresh herbs for added flavor.

Serving Suggestions

Serve the Spicy Bean Soup with a side of crusty bread or a green salad for a complete and satisfying meal.

Cooking Techniques

Be sure to sauté the onions, garlic, and ginger before adding the remaining ingredients to build flavor.

- Simmer the soup on low heat to allow the flavors to meld together and the beans to soften.

Ingredient Substitutions

You can use any type of beans in this recipe, such as black beans, kidney beans, or pinto beans.

- If you don't have garam masala, you can use curry powder or a blend of cumin, coriander, and cinnamon.

Make Ahead Tips

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

Presentation Ideas

Garnish the Spicy Bean Soup with a sprinkle of fresh herbs, such as cilantro or parsley, for a pop of color and flavor.

Pairing Recommendations

This soup pairs well with a crisp green salad or a side of garlic bread for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave before serving.

Nutrition Information

Calories per serving

Each serving of Spicy Bean Soup contains approximately 250 calories, making it a filling and satisfying meal option.

Carbohydrates

The Spicy Bean Soup is a great source of carbohydrates, with the beans and lentils providing a good amount of complex carbs. Each serving contains approximately 30 grams of carbohydrates.

Fats

This soup is low in fat, with only a small amount of olive oil used for cooking. Each serving contains approximately 3 grams of fat.

Proteins

Beans are a rich source of protein, making this soup a great option for vegetarians or those looking to increase their protein intake. Each serving contains approximately 15 grams of protein.

Vitamins and minerals

Beans are also packed with vitamins and minerals, including iron, magnesium, and potassium. This soup is a great way to boost your intake of these essential nutrients.

Alergens

This recipe contains no common allergens, making it suitable for those with food allergies or sensitivities.

Summary

Overall, Spicy Bean Soup is a nutritious and delicious meal option that is high in protein and fiber, low in fat, and packed with vitamins and minerals.

Summary

Spicy Bean Soup is a delicious and nutritious meal option that is packed with protein, fiber, vitamins, and minerals. This hearty soup is perfect for warming up on a cold day and can be easily customized to suit your taste preferences. Serve with a side of crusty bread or a green salad for a complete and satisfying meal.

How did I get this recipe?

The memory of discovering this recipe for the first time is a treasured one. It was many years ago, when I was just a young girl living in the countryside, that I first tasted the delicious Spicy Bean Soup. I remember it like it was yesterday, the warm, rich flavors dancing on my tongue and warming my soul.

It all started one chilly autumn day when my dear friend Mrs. Jenkins invited me over for lunch. Mrs. Jenkins was known far and wide for her culinary skills, and I was always eager to learn from her. As I stepped into her cozy kitchen, I was greeted by the tantalizing aroma of simmering spices and beans. Mrs. Jenkins smiled warmly at me and handed me a steaming bowl of Spicy Bean Soup.

I took my first spoonful, and my taste buds were instantly awakened by the bold flavors of cumin, chili powder, and paprika. The beans were tender and creamy, and the broth was rich and flavorful. I couldn't get enough of it; I knew I had to learn how to make this soup myself.

After finishing my bowl, I begged Mrs. Jenkins to teach me her recipe. She chuckled and agreed, guiding me through each step with patience and expertise. I watched intently as she sautéed onions and garlic, added in the beans and spices, and let the soup simmer and meld together. The kitchen was filled with warmth and laughter as we cooked together, creating a bond that would last a lifetime.

As Mrs. Jenkins ladled the soup into bowls and garnished it with a dollop of sour cream and a sprinkle of fresh cilantro, I knew I had found a recipe that would become a staple in my own kitchen. I thanked her profusely for sharing her knowledge with me, and she embraced me warmly, passing down not just a recipe, but a tradition of love and generosity.

From that day on, I made Spicy Bean Soup whenever the weather turned cold or whenever a loved one needed comfort. I tweaked the recipe here and there, adding a pinch more of this spice or a dash of that, making it my own. Each time I made it, the memories of that day with Mrs. Jenkins would come flooding back, reminding me of the power of good food and good company.

Over the years, I shared the recipe with friends and family, passing on the tradition of Spicy Bean Soup to the next generation. I taught my grandchildren how to make it, just as Mrs. Jenkins had taught me, and watched as they too fell in love with the warm, comforting flavors of the soup. It became a recipe that was synonymous with love and family, a dish that brought us together around the table and nourished our bodies and souls.

As I sit now in my kitchen, stirring a pot of Spicy Bean Soup on the stove, I can't help but smile at the memories it brings back. The aroma fills the room, wrapping me in a cocoon of warmth and nostalgia. I am grateful for the day I first tasted this soup, for the friendship and knowledge it brought into my life, and for the legacy it has become in my family.

The recipe for Spicy Bean Soup will always hold a special place in my heart, a reminder of the power of food to connect us, to comfort us, and to bring us joy. It is a recipe that has been passed down through generations, a tradition that will live on long after I am gone. And for that, I am truly grateful.