This Spicy Cuban Black Bean Soup offers a flavorful and healthy meal, perfect for a satisfying lunch or dinner. You’ll love how simple it is to prepare this nutritious dish, a fantastic addition to your collection of healthy black bean recipes.
Key Ingredients & Substitutions:
- Black Beans: Canned black beans work great for convenience, but you can also use dried beans soaked overnight.
- Vegetable Broth: Use low-sodium vegetable broth to control the salt content.
- Spices: Cumin, oregano, and a pinch of cayenne pepper are essential for the Cuban flavor. Adjust cayenne to your spice preference.
- Bell Pepper & Onion: These aromatic vegetables form the flavor base. Any color bell pepper will do.
Ingredients:
Main:
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- 2 (15-ounce) cans black beans, rinsed and drained
- 4 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1/4 cup fresh cilantro, chopped, plus more for garnish
- 1 tablespoon lime juice
Spices:
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper (or more, to taste)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 280 calories
- Tools Needed: Large pot or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Sauté the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and bell pepper, then cook until softened, about 5-7 minutes. Stir frequently to prevent burning.
2. Add Garlic and Spices
Stir in the minced garlic, ground cumin, dried oregano, and cayenne pepper. Cook for another minute until fragrant, making sure not to burn the garlic. This step builds a deep flavor base for your healthy black bean recipe.
3. Combine Main Ingredients
Add the rinsed and drained black beans, vegetable broth, and diced tomatoes to the pot. Stir everything together well. Bring the mixture to a gentle boil, then reduce the heat to low.
4. Simmer and Flavor
Let the soup simmer for at least 15-20 minutes, allowing the flavors to meld. Stir occasionally to prevent sticking. Season with salt and black pepper to your preference.
5. Finish with Freshness
Stir in the fresh chopped cilantro and lime juice just before serving. This adds a bright, fresh finish to your Spicy Cuban Black Bean Soup. Garnish with extra cilantro if you like.
Variation Ideas:
- Smoky Flavor: Add a pinch of smoked paprika with the other spices.
- Heartier Option: Stir in some cooked rice or quinoa towards the end of cooking.
- Creamy Texture: For a creamier soup, blend about half of the soup with an immersion blender or in batches in a regular blender, then return to the pot.
- Extra Veggies: Include diced carrots or celery with the onion and bell pepper for more nutrients.
Storage Instructions:
Store leftover Spicy Cuban Black Bean Soup in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat or in the microwave until heated through. The flavors often deepen overnight.
Frequently Asked Questions (FAQ):
- Can you freeze this soup? Yes, you can freeze this soup in an airtight container for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Is this soup suitable for vegetarians/vegans? Absolutely, this recipe is naturally vegetarian and vegan-friendly. It’s a great healthy black bean recipe option.
- How spicy is this soup? The recipe calls for 1/4 teaspoon of cayenne, which provides a mild kick. You can easily adjust the amount of cayenne pepper to make it spicier or milder.
- Do you have to rinse canned black beans? Rinsing canned beans helps remove excess sodium and improves their texture.
- Can you use dried beans instead of canned? Yes, soak 1 cup of dried black beans overnight, then cook until tender before adding them to the soup as directed.
- What can you serve with this soup? This soup is delicious on its own, but you can also serve it with a side of crusty bread, a simple green salad, or some avocado slices.