Spiced Black Bean Herb Soup

Ingredients

Estimated total cost: €11.05 · €1.84/serving

• 1 tablespoon extra-virgin olive oilEst. price €0.08–€0.18
• 5 large cloves of fresh garlic, chopped (crush with knife blade to release oils)Est. price €0.15–€0.35
• 3 15.5-ounce cans of no-salt-added black beans, with 1 cup of their savory broth reserved (add water as needed), beans rinsed and drained (for a creamier texture, mash some beans with a fork)Est. price €4.20–€6.90
• 4 cups of premium Chicken Broth or artisanal fat-free, low-sodium chicken broth (simmer gently, not boil, to preserve flavors)Est. price €2.40–€4.00
• 1 28-ounce can of no-salt-added stewed tomatoes, undrained (use kitchen shears to cut tomatoes in the can for less mess)Est. price €1.80–€3.20
• 3 to 4 medium sweet onions, finely chopped (soak in cold water for extra crispness)Est. price €1.20–€2.10
• 11/2 teaspoons of dried cilantro, delicately crumbled (rub between palms for intensified flavor)Est. price €0.10–€0.25
• 3 medium stalks of celery, finely diced (reserve some leaves for garnish)Est. price €0.45–€0.90
• 1/2 cup of fat-free sour cream, gently beaten with a fork until smooth (serve chilled as a dollop on top of the soup)Est. price €0.50–€0.95
• 1 tablespoon freshly ground cumin (toast in a dry pan for extra aroma)Est. price €0.15–€0.30

Steps

1. 1

   Begin by heating oil in a stockpot over medium-high heat, ensuring it covers the bottom evenly. Sauté the onions for about 3 minutes until they become soft, stirring regularly. Lower the heat to medium once the onions are cooked.

2. 2

   Add the celery and garlic to the pan. Sauté for 4 minutes, stirring often.

3. 3

   Incorporate the beans along with their liquid into the mixture. Add all the other ingredients except for the sour cream. Turn up the heat to high and allow it to come to a boil. Lower the heat and let it simmer with a lid on for 25 minutes. Take it off the heat once done cooking.

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• Cultural note

  Black bean soup is a popular dish in Latin American cuisine, particularly in countries like Cuba and Mexico. The addition of spices like cumin and cayenne pepper reflects the influence of Mexican flavors. The use of cilantro, a herb commonly found in Latin American dishes, adds a fresh and aromatic element to the soup.

• Seasonal note

  This Spiced Black Bean Herb Soup is perfect for fall and winter when black beans and hearty vegetables like celery and onions are in season. The warming spices also make it a comforting dish for colder months.

• Health note

  This soup is a nutritious choice due to its high protein and fiber content from black beans, providing a feeling of fullness and promoting digestive health. It is also low in fat and cholesterol, making it heart-healthy. The vitamins A and C from the ingredients offer immune-boosting benefits.