Cuban Black Bean Soup

Vegetarian
Gluten Free
Health score
25%
Cuban Black Bean Soup
45 min.
10
347kcal

Suggestions

This Cuban Black Bean Soup is a hearty and flavorful dish that's perfect for a cozy night in. With a blend of spices and herbs, this soup is a true delight for the senses. The star of the show is, of course, the black beans, which are packed with protein and fiber, making this soup a nutritious and satisfying choice. The addition of avocado, lime, and cilantro gives it a fresh and tangy twist, while the smoked ham adds a depth of flavor that's simply irresistible. This soup is a true labor of love, with a lengthy simmer time that fills your home with mouthwatering aromas. It's well worth the wait, and the end result is a delicious and comforting meal that will leave you feeling warm and content.

This recipe is a great way to explore the flavors of Cuban cuisine, and it's perfect for those who enjoy a little spice in their life. The jalapeño pepper adds a subtle kick, while the sour cream provides a cooling contrast. This soup is also incredibly versatile – you can easily adjust the spice level to your liking and even add your own twist with different toppings. So, if you're looking for a tasty adventure, this Cuban Black Bean Soup is the perfect recipe to try. It's a flavorful journey that will leave you feeling warm and satisfied, both in body and soul.

Ingredients

  • cups avocado diced peeled
  •  bay leaves 
  • tablespoon cooking oil 
  • 10 teaspoon corn kernels unsalted toasted
  • pound black beans dried
  • cup cilantro leaves fresh chopped
  • 3.5 cups bell pepper green chopped ( 3 medium)
  • tablespoon cumin 
  • 0.3 cup jalapeno seeded finely chopped ( 2 medium)
  • teaspoons kosher salt 
  • tablespoons juice of lime fresh
  • 1.5 cups low sodium shoyu smoked fully cooked chopped
  • 2.5 cups onion coarsely chopped
  • tablespoons oregano dried
  • tablespoons oregano fresh chopped
  • cups onion red thinly sliced
  • 0.3 cup shallots chopped ( 2 small)
  • cup cream light sour
  • 1.5 tablespoons sugar 
  • 12.5 cups water divided

Equipment

  • bowl
  • frying pan
  • ladle
  • blender
  • dutch oven

Directions

  1. Place bay leaves and beans in a Dutch oven.
  2. Add 12 cups water to pan; bring to a boil. Reduce heat, and simmer 2 1/2 hours or until tender, stirring occasionally.
  3. Heat oil in a large skillet over medium heat.
  4. Add bell pepper, chopped onion, and shallots to pan; cook 10 minutes or until onion is tender, stirring frequently. Stir in cumin, dried oregano, and fresh oregano; cook 2 minutes, stirring frequently.
  5. Remove from heat; let stand 10 minutes.
  6. Place vegetable mixture in a blender; add remaining 1/2 cup water. Puree until smooth.
  7. Add vegetable mixture, sugar, and salt to beans; simmer 10 minutes, stirring occasionally. Discard bay leaves.
  8. Combine avocado and juice; toss gently. Ladle 3/4 cup bean mixture into each of 10 bowls; top each serving with about 3 tablespoons avocado mixture, about 3 tablespoons red onion, 2 tablespoons ham, about 1 1/2 tablespoons cilantro, about 1 1/2 tablespoons sour cream, 1 teaspoon pumpkinseed kernels, and about 1/2 teaspoon jalapeo pepper.
  9. Serve with lime wedges, if desired.

Nutrition Facts

Calories347kcal
Protein17.87%
Fat28.33%
Carbs53.8%

Properties

Glycemic Index
28.31
Glycemic Load
3.51
Inflammation Score
0
Nutrition Score
25.940434976764%

Flavonoids

Cyanidin
0.1mg
Petunidin
6.99mg
Delphinidin
8.39mg
Malvidin
4.81mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
2.51mg
Isorhamnetin
3.61mg
Kaempferol
0.5mg
Myricetin
0.02mg
Quercetin
16.78mg

Nutrients percent of daily need

Calories:347.13kcal
17.36%
Fat:11.51g
17.7%
Saturated Fat:3.36g
21.01%
Carbohydrates:49.18g
16.39%
Net Carbohydrates:36.35g
13.22%
Sugar:9.36g
10.4%
Cholesterol:13.57mg
4.52%
Sodium:1886.29mg
82.01%
Alcohol:0g
100%
Protein:16.33g
32.67%
Folate:274.24µg
68.56%
Vitamin C:56.16mg
68.08%
Fiber:12.83g
51.32%
Manganese:1.01mg
50.31%
Potassium:1266.25mg
36.18%
Magnesium:141.36mg
35.34%
Vitamin B1:0.53mg
35.2%
Vitamin K:32.39µg
30.85%
Phosphorus:302.49mg
30.25%
Copper:0.6mg
30.2%
Vitamin B6:0.55mg
27.48%
Iron:4.6mg
25.54%
Vitamin B2:0.32mg
18.53%
Zinc:2.59mg
17.28%
Calcium:167.66mg
16.77%
Vitamin E:1.96mg
13.06%
Vitamin B5:1.25mg
12.45%
Vitamin B3:2.45mg
12.23%
Vitamin A:576.41IU
11.53%
Selenium:3.26µg
4.66%
Source:My Recipes
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