How To Cook Black Bean Soup

black beans

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and higher in protein, while pinto beans are often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is nutritious, while canola oil is budget-friendly.

Step one: The recipe serves four people. Gather the ingredients: 100 g tin of black beans in their own juice, 3 tablespoons of olive oil, 1 red onion peeled and sliced, 3 cloves of garlic peeled and finely chopped, 3 fresh chilies finely chopped, 2 tablespoons of tomato puree, 1 liter of chicken stock, 1 teaspoon of whole cumin seeds, salt, and pepper. For the salsa, you will need 3 tomatoes diced, a small bunch of fresh coriander chopped, 2 spring onions finely diced, juice of 1 lime, and 1 tablespoon of sour cream to garnish.

Step two: Heat the oil in a medium cooking pot over medium heat and allow it to warm through.

Step three: Add the chopped onion and garlic to the pot, stir, then add the cumin seeds, tomato puree, and chilies. Stir well and allow to cook for a few minutes.

Step four: Add the black beans to the pot and stir. Then add the chicken stock, stir again, cover, and bring to a boil for roughly 10 minutes.

Step five: Prepare the salsa by placing the diced tomatoes into a small bowl. Add the chopped coriander, diced spring onions, lime juice, and season well with salt and pepper. Combine well using a dessert spoon.

Step six: To serve, ladle the soup into individual serving bowls, add a generous helping of salsa on top, and a good dollop of sour cream. Optionally, serve with a slice of lime and some nacho chips.

Cooking Techniques

Equipment Needed

Spice Level: