This Cuban black bean soup is a hearty, flavourful dish packed with plant-based goodness. Black beans, the star of this soup, are rich in protein, fibre and antioxidants, making them a solid addition to any healthy diet. They help promote gut health, regulate blood sugar, and keep you feeling full longer, thus reducing the urge to snack between meals.

If you are new to eating plant-based, your system will be absorbing more fibre than usual, and this will initially cause more flatulence. However, your body will adjust over time, and the benefits to your health will be well worth it! Dietician and Nutritionist Cheryl Lum and Dr Sandro Demaio share some tips that can help you tone down the wind. You can read the article here.

This black bean soup recipe uses simple ingredients like roasted garlic, green peppers, dried mushrooms (or artichoke hearts) and miso, bringing a deep, savoury flavour to the soup. Top with fresh avocado slices, coriander and a squeeze of lime for extra flavour and enjoy a nutritious meal that’s perfect for any time of year.

Cuban black bean soup

Serves 6+

INGREDIENTS

• 2 cups (500 g) dry black beans, soaked overnight
• 3 tablespoons (tbsp) olive oil
• 1 garlic head roasted or 3-4 raw garlic cloves, grated *see note 
• 1¹/₂ yellow onions or one large, diced
• 1¹/₂ green peppers or one large, diced
• A small section of a hot pepper, deseeded & minced
• 1/4 cup (7 gr) dried mushrooms, roughly chopped (can sub. with marinated & drained artichoke hearts)
• ¹/₂ teaspoon (tsp) cumin powder
• ¹/₂ tsp thyme
• 6 cups veggie stock/broth, homemade or store-bought
• 1 tbsp brown miso paste (can sub. with soya sauce)
• Ground pepper & a pinch of salt if needed (miso has salt)
• 1 tbsp tomato paste (add last)
• 1 jar/can (400 gr) crushed tomatoes or pulp (add last)
• 1-2 cups of water or extra veggie broth (dilute as preferred)
• Option : top with avocado slices, lime juice & peel slivers, coriander.

* Note: For roasting garlic, slice off the edge of the head that is opposite the stem and place the cut side facing up. Drizzle a bit of olive oil on the exposed cloves and wrap head in parchment covered with foil. Roast in oven at 220°C/ 425°F for 45-60 min, or until golden. Let cool for 5 minutes before handling. Squeeze out the roasted cloves by pinching the head. Lightly mash the cloves with a fork before adding to the soup pot.

PROCEDURE

1. In a big bowl filled with water, soak the 2 cups of dry black beans for 8 hours, overnight or longer. After soaking, you will get about 6 cups of beans.

2. Dice onion and green pepper and mince the hot pepper section. Mash roasted garlic with fork or grate the raw cloves. Roughly chop or tear the dried mushrooms.

3. In a big pot on stove top, heat up the olive oil on medium-high. Lower heat, and add the onion and garlic. Cook for 5 min., mixing on medium-low heat, until soft. Add a splash of water if it sticks.

4. Add the green pepper, hot pepper, dried mushrooms, miso paste, cumin and thyme.

5. Mix and cook for another 5 minutes, adding a splash of water again.

6. Use a colander to drain and rinse the soaked beans under tap water. Transfer beans into the pot and mix on medium heat. Add some ground pepper. Cook and mix for a few minutes.

7. Add the vegetable broth and bring to the boil.

8. Reduce heat and cover allowing to simmer for 1 hour to 1¹/₂ hours, or until beans are very soft. Test a few to check.

9. When beans are soft, transfer 3-4 cups of the soup into a standup blender, ensuring to transfer an even mix of beans & broth. Transfer less for a chunkier soup.

10. Blend until creamy and pour this back into the soup. Add a bit of water, if needed.

11. Add the tomato pulp or crushed tomatoes and tomato paste. Note: Always add tomatoes last when cooking with dry beans that have only soaked but haven’t boiled, otherwise the acidity in the tomatoes will slow down the beans from softening. Stir well and simmer covered for another 15 minutes. 

Can add a bit more water and/or stock, for a more fluid soup. Adjust salt, if needed. Serve plain or topped with avocado slices, lime juice, coriander and pickled red onions.

Keeps well in a sealed container in fridge for up to 5 days and in freezer for 3 months.

Enjoy!