Savoury Black Bean Soup
Makes 6 cups (1.5 L)
Black beans are a staple legume in Latin American and Caribbean countries, and their popularity has spread across North America. Here is a tasty recipe that combines flavours from Europe, Mexico, and the Caribbean. This soup has an outstanding balance of protein, fat, and carbohydrate and is rich in fibre, iron, and potassium. Adding lime juice just before serving adds a bright accent that would be lost if it were added while the soup is still cooking.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
1 clove garlic, minced
1 cup (250 mL) diced carrots
1 cup (250 mL) diced celery
4 cups (1 L) water
3 cups (750 mL) cooked or canned black beans, drained and rinsed
1/4 cup (60 mL) tomato paste
1 1/2 teaspoons (7 mL) ground cumin
1 teaspoon (5 mL) dried oregano
1 teaspoon (5 mL) dried thyme
1/2 teaspoon (2 mL) salt
2 teaspoons (10 mL) lime juice
Put the oil in a pot over medium heat; add the onion and cook for 3 to 5 minutes or until translucent. Add the garlic, carrots, and celery and cook for 3 minutes. Add the water, black beans, tomato paste, cumin, oregano, and thyme, bring to a boil, reduce heat, cover, and simmer for 30 minutes. Add the salt and, just before serving, stir in the lime juice and adjust the seasoning.
Per cup (250 mL): calories: 172, protein: 9 g, fat: 3 g, carbohydrate: 29 g (2 g from sugar), dietary fibre: 10 g, calcium: 65 mg, iron: 3 mg, magnesium: 82 mg, phosphorus: 158 mg, potassium: 618 mg, sodium: 205 mg, zinc: 1 mg, thiamin: 0.3 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B6: 0.2 mg, folate: 153 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0 mcg, vitamin A: 187 mcg, vitamin C: 10 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0.2 g
Percentage of calories from protein 21%, fat 15%, carbohydrate 64%
