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Ingredients

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Black Bean Soup

Black Bean Soup

with Pepper Tofu
20 min., ready in 12 h. 20 min.
Time:
352
calories
Calories:
Health Score:
96 / 100
Ingredientsfor  
Ingredients
16 ozs black Beans
2 onions
2 garlic cloves
2 stalks Celery
1 red Bell pepper
3 Tbsps olive oil
2 liters Vegetable broth
2 tsps Cumin
1 Tbsp Curry powder
2 bay leaves
2 Tbsps Tomato paste
10 ozs Peppered Tofu
1 Lime
salt
black peppers (freshly cracked)
How healthy are the main ingredients?
CeleryTomato pasteolive oiloniongarlic cloveCumin
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Preparation
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 approximately 1/2-inch cubes. Halve pepper, remove seeds, rinse and cut into 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 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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie352 cal.(17 %)
Protein26 g(27 %)
Fat10 g(9 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage16.5 g(55 %)
Healthy, because

Healthy, because

Black beans are full of fiber, 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.

Even smarter

Even smarter

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

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