Cuban Black Bean Soup

7 Reviews
80% would make this recipe again

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.

This recipe is incompatible with your food profile

Ingredients

??? black beans (dried) ???
??? onions, finely chopped ???
??? garlic, finely chopped ???
??? yellow or red sweet peppers, cut into squares ???
??? olive oil ???
??? dried oregano ???
??? ground cumin ???
??? bay leaf ???
??? white wine ???
??? vegetable broth ???
??? strained tomatoes ???
??? soy sauce ???
??? sugar ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro, minced [optional] ???

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.

Observations

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

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

300

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

48 g

16 %

Fibre

13 g

51 %

Sugars

6 g

Net Carbs

35 g

Protein

16 g

Vitamin A

27 %

Vitamin C

74 %

Calcium

8 %

Iron

37 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives 2
Fats ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

7 Reviews (7 with rating only) 80% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.