EatSmarter exclusive recipe

Black Bean Soup

with Pepper Tofu
4.5
Average: 4.5 (4 votes)
(4 votes)
Black Bean Soup

Black Bean Soup - A vegetarian spin on an irresistible Caribbean classic

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Health Score:
Health Score
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

Everything is in the green zone here! No wonder, because the small legumes are full of fibre, folic acid, potassium and magnesium. Folic acid provides for sufficient red blood cells, potassium for the right pressure in the cells and magnesium for nerves like wire.

Served with a slice of wholemeal bread, you increase the biological value of the protein from the beans: The combination of cereals and legumes ensures its better absorption and utilization in the body.

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein26 g(27 %)
Fat10 g(9 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage16.5 g(55 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.5 mg(36 %)
Folate243 μg(81 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C33 mg(35 %)
Potassium1,446 mg(36 %)
Calcium200 mg(20 %)
Magnesium146 mg(49 %)
Iron6.6 mg(44 %)
Iodine3 μg(2 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.5 g
Uric acid209 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
6
Ingredients
475 grams
black Beans
2
Onions (about 100 grams)
2
2 stalks
Celery (about 150 grams)
1
red Bell pepper (about 200 grams)
3 tablespoons
2 liters
2 teaspoons
1 tablespoon
2
2 tablespoons
275 grams
1
black Pepper (freshly cracked)
Preparation

Kitchen utensils

1 Pot, 1 Non-stick pan, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Slotted spoon, 1 Immersion blender, 1 Citrus juicer, 1 Slotted spatula, 1 large Bowl

Preparation steps

1.
Black Bean Soup preparation step 1

Soak beans overnight in cold water.

2.
Black Bean Soup preparation step 2

Drain excess liquid on the following day.

3.
Black Bean Soup preparation step 3

Peel the onions and garlic and finely chop.

4.
Black Bean Soup preparation step 4

Rinse celery, de-thread if necessary and cut into 1 cm (approximately 1/2-inch) cubes. Halve pepper, remove seeds, rinse and cut into 1 cm (approximately 1/2-inch) cubes.

5.
Black Bean Soup preparation step 5

Heat 1 1/2 tablespoons oil in a pot. Add onions, garlic, celery and bell pepper and sauté 3 minutes until onions are translucent.

6.
Black Bean Soup preparation step 6

Add beans. Pour in vegetable broth and bring to a boil.

7.
Black Bean Soup preparation step 7

Cook over low heat for just under 1 1/2 hours over medium heat, using a slotted spoon to skim excess foam. After 1 hour of cooking, add cumin, curry powder, bay leaves and tomato paste. 

8.
Black Bean Soup preparation step 8

Remove bay leaves from the bean soup. Puree half of the bean soup with an immersion blender or in a food processor, then pour back into the pot.

9.
Black Bean Soup preparation step 9

Cut tofu into 2 cm (approximately 3/4-inch) cubes. Squeeze 2 tablespoons of juice from the lime.

10.
Black Bean Soup preparation step 10

Heat the remaining oil in a pan and sear the tofu until golden brown on all sides. Add tofu to the soup and season with lime juice, salt and pepper.