Ingredients:
Vegetables:
- 1 onion, diced (40 calories, $0.50)
- 2 cloves garlic, minced (10 calories, $0.10)
- 1 red bell pepper, diced (30 calories, $0.75)
- 1 carrot, diced (25 calories, $0.20)
- 2 stalks celery, diced (10 calories, $0.30)
- 2 cups cooked black beans (400 calories, $1.00)
Liquids:
- 4 cups vegetable broth (40 calories, $1.00)
Spices and Herbs:
- 1 teaspoon cumin (8 calories, $0.05)
- 1 teaspoon paprika (6 calories, $0.05)
- 1/2 teaspoon chili powder (3 calories, $0.05)
- Salt and pepper to taste (0 calories, $0.05)
Toppings:
- 4 tablespoons sour cream (200 calories, $0.50)
- Fresh cilantro, chopped (5 calories, $0.25)
Total Calories: 777
Total Cost: $3.60
Total Cook Time: 40 minutes
Total Servings: 4
Instructions:
- Sauté the Vegetables: Begin by heating a large pot over medium heat and adding a tablespoon of olive oil. Once the oil is hot, add the diced onion, minced garlic, diced red bell pepper, diced carrot, and diced celery. Stir occasionally and cook for about 5-7 minutes. During this time, the vegetables will soften and release their natural flavors, creating a savory base for the soup. The onion should become translucent, and the garlic will be fragrant, signaling that they’re ready for the next step.
- Add the Beans and Broth: Once the vegetables are softened, add the cooked black beans, vegetable broth, cumin, paprika, chili powder, salt, and pepper to the pot. Stir everything well to combine. The black beans are the star of this soup, and they provide a rich, hearty texture that pairs perfectly with the vegetables and spices. The cumin gives the soup an earthy, warm flavor, while the paprika and chili powder add a mild smokiness and depth of flavor. Bring the mixture to a boil over medium-high heat.
- Simmer the Soup: Once the soup comes to a boil, reduce the heat to low and let it simmer for 20-25 minutes. This simmering process allows the flavors to meld together, creating a rich and hearty soup. The vegetables will continue to soften, and the spices will infuse the broth, resulting in a deeply flavorful and comforting dish. Stir occasionally to ensure nothing sticks to the bottom of the pot, and keep an eye on the liquid levels. If the soup seems too thick, you can always add a little extra vegetable broth or water to achieve your preferred consistency.
- Blend the Soup (Optional): After the soup has simmered and the flavors have developed, you can choose to blend part of the soup for a creamy texture. Using an immersion blender, blend the soup directly in the pot until smooth. If you don’t have an immersion blender, you can carefully transfer half of the soup to a blender, blend until smooth, and then return it to the pot. The blended portion of the soup will create a velvety texture, while the unblended portion will provide a nice chunky bite, giving the soup a satisfying, hearty feel. If you prefer a completely smooth soup, you can blend it all, but many people love the contrast between the silky and chunky parts of this soup.
- Adjust Seasoning: Taste the soup and adjust the seasoning if needed. You may want to add a pinch more salt or a dash of chili powder, depending on your taste preferences. If the soup is too thick, simply add more vegetable broth or water to thin it out to your liking. If you enjoy a more vibrant, zesty flavor, you can also squeeze in a little lime juice at this stage for a touch of acidity.
- Serve the Soup: Once the soup is the perfect texture and flavor, it’s time to serve! Ladle the hot soup into bowls and garnish each serving with a dollop of sour cream and a sprinkle of fresh chopped cilantro. The sour cream adds a creamy richness that balances the smoky heat of the chili powder, while the cilantro offers a fresh and bright contrast. The coolness of the sour cream and the freshness of the cilantro will complement the warm, spicy soup beautifully.
- Enjoy Your Black Bean Soup: Serve the soup hot, with some crusty bread or tortilla chips on the side for dipping. This Black Bean Soup is filling enough to stand alone as a meal, but it also pairs wonderfully with a light salad or some grilled vegetables. The soup is perfect for lunch, dinner, or even a cozy appetizer. It’s nutritious, satisfying, and packed with flavor, making it a great addition to your weeknight meal rotation.
Serving Suggestions:
- Topping Variations: To make this soup even more flavorful, you can experiment with additional toppings such as sliced avocado, shredded cheese, a drizzle of olive oil, or a few dashes of hot sauce for an extra kick.
- Add Some Grains: If you prefer a heartier meal, serve the Black Bean Soup over brown rice or quinoa. The grains will absorb the soup’s rich broth and provide additional texture.
- Pairing with Bread: Pair the soup with a side of freshly baked cornbread, sourdough, or any type of crusty bread for a complete, comforting meal. The bread is perfect for soaking up the soup and adding another layer of flavor.
- Make it Vegan: If you want to keep this soup vegan, simply skip the sour cream topping or swap it for a vegan alternative, like cashew cream or dairy-free yogurt.
Storage Tips:
- Leftovers: This soup keeps well in the refrigerator for up to 3-4 days. The flavors continue to meld as it sits, making it even tastier the next day! Store any leftovers in an airtight container and reheat on the stove over low heat, adding a splash of vegetable broth or water if needed.
- Freezing: Black Bean Soup also freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. To reheat, simply thaw the soup overnight in the refrigerator or heat it directly from frozen on the stove, adding extra broth if necessary to achieve the desired consistency.
Nutritional Benefits:
Black Bean Soup is not only delicious but also highly nutritious. Black beans are a fantastic source of plant-based protein, fiber, and essential minerals such as iron and magnesium. The vegetables in the soup, including onions, carrots, celery, and bell pepper, add vitamins, antioxidants, and fiber to the dish, making it a well-rounded and hearty meal. The soup is naturally low in fat, high in fiber, and provides a good amount of protein, making it a filling and satisfying option for a healthy meal.
Variations and Customizations:
- Spicy Version: If you prefer a spicier soup, add a diced jalapeño or a pinch of cayenne pepper when sautéing the vegetables. You can also top the soup with a drizzle of hot sauce to give it some extra heat.
- Smoky Flavor: For a deeper smoky flavor, you can use smoked paprika instead of regular paprika, or add a few dashes of liquid smoke to the soup while it simmers.
- Green Veggies: To add more green vegetables, you can stir in some chopped spinach, kale, or Swiss chard toward the end of the cooking process. These greens will wilt down nicely and add additional nutrients to the soup.
This Black Bean Soup is an easy, budget-friendly recipe that’s packed with flavor and perfect for any season. Whether you make it as a cozy weeknight dinner or serve it as a hearty lunch, it’s sure to satisfy your taste buds and keep you full for hours. Enjoy this simple yet delicious dish that’s rich in flavor, easy to make, and perfect for meal prep or a family gathering!
