Black Bean Cuban Soup

Black Bean Cuban Soup

I have had a hard time reproducing anything remotely similar to the fragrant "real" Cuban black beans, until my friend Laura, who is married to Osquel, born and raised in Cuba, gave me a recipe handed down to her by his mother.

8 servings
Soaking 8 h
Preparation 15 min

Cooking 2 h 15 min

300 calories per serving 


Ingredients

2 3/4 cups black beans (dried)   500 g
1 onions, finely chopped   200 g
2 cloves garlic, finely chopped    
1 yellow or red sweet peppers, cut into squares   200 g
2 tbsp olive oil   30 mL
1 tbsp dried oregano   2 g
1 tbsp ground cumin   8 g
4 bay leaf   0.4 g
1 cup white wine   250 mL
3 cups vegetable broth, low-sodium   750 mL
2 cups strained tomatoes   500 mL
2 tbsp soy sauce, low-sodium   30 mL
1 tbsp sugar   12 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp fresh cilantro, minced [optional]   4 g

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 2 h 15 min to 40 min.

Method

  1. Soak the beans overnight in a large bowl. In the morning, drain the water and set beans aside.
  2. Prepare the vegetables: Finely chop the onion and garlic; Cut the pepper into 1 cm squares.
  3. Heat the oil in a large saucepan over medium heat. Sauté the onion, garlic, and pepper until softened, about 4 min. Add the oregano, cumin, and bay leaves and sauté one minute with stirring. Add a little salt. Pour in the beans and the wine. Cook about 2 min. Add the warm broth, tomatoes, soy sauce, and sugar.
  4. Bring the beans to a boil then cover (leaving a small crack open), reduce heat and simmer for about 2 hours or longer until the beans are tender and the cooking liquid is thick. Stir occasionally while cooking. If using a pressure cooker the cooking time is reduced to 40 min.
  5. Once cooked, add freshly ground pepper and adjust the seasoning. Ladle the soup into bowls, garnishing with minced cilantro if desired, then serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

3.5 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

48 g

16 %

Fibre

13 g

51 %

Sugars

6 g

Protein

16 g

Vitamin A

25 %

Vitamin C

70 %

Calcium

8 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Cholesterol, Trans Fat
Low :
Calories, Fat, Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin E, Vitamin K
Good source of :
Copper, Niacin, Phosphorus, Vitamin B6, Zinc
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin C

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Soups | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Caribbean

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