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EatSmarter exclusive recipe

Black Bean Soup

with Pepper Tofu
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Black Bean Soup

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

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
352
calories
Calories
0
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Nutritional values

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
servings
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.

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