On Day 4 of my culinary journey through Soupy September, I’m indulging my taste buds with the hearty and robust Spicy Black Bean Soup. A medley of black beans, vegetables, and a kick of spice converge in a bowl that’s as satisfying as it is delicious. I’ve served variations of this soup in almost every restaurant I’ve ever worked in because it’s delicious, it’s cheap, and it is memorable- 3 things you want in a restaurant meal.
Black beans are a comfort food that spans cultures and cuisines. Their creamy texture and earthy flavor make them a perfect canvas for creating hearty soups that nourish the body and soul. In this Spicy Black Bean Soup, the beans take center stage, supported by a chorus of vegetables and a touch of heat.
You might be wondering if there are any advantages to using dried beans over canned beans. The first obvious reason is price- dried beans are much cheaper. Second, tinned beans may have bpa in the liner- a known endocrine disrupter. Third, you can control the quality of the beans.
However, dried beans take significantly longer and rely on resources that may be scarce for you. In that case, use whatever you prefer.
If you choose dried beans- remember that they must be soaked. Soaking beans before cooking them serves a few purposes.
Firstly, it helps reduce cooking time. It also softens the beans, making them easier to digest and reducing the risk of digestive discomfort. Additionally, soaking can help remove some of the compounds in beans that can lead to gas and bloating. Plus, it can improve the overall texture and taste of the cooked beans.
How does it improve digestion you might ask?
Soaking beans can reduce digestive discomfort because it helps break down some of the complex sugars and compounds that can be hard to digest. Here’s how it works:
- Phytic Acid Reduction: Beans contain phytic acid, which can inhibit the absorption of minerals like calcium and iron. Soaking beans helps reduce phytic acid levels, making these minerals more available for absorption.
- Gas-Producing Compounds: Beans contain complex sugars called oligosaccharides, which can produce gas during digestion. Soaking beans can partially break down these sugars, reducing their gas-producing effects.
- Enzyme Activation: Soaking activates enzymes in the beans that can further break down some of the complex carbohydrates, making them easier to digest.
Overall, soaking beans is like a pre-digestion step that makes them gentler on your digestive system, potentially reducing the gas and discomfort often associated with eating beans.
As a chef, my preferences are easy: dried beans soaked overnight. It is the clear superior choice. Please use whatever beans you want!
Spicy Black Bean Soup
Ingredients:
- 2 cans (540ml each) black beans, drained and rinsed, or 450g dried beans, soaked overnight and cooked
- 1 onion, chopped
- 2-3 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 can of diced or whole tomatoes
- 4 cups vegetable or chicken broth
- 1 teaspoon cumin
- 1/2 tap dried coriander
- 1 teaspoon hot paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 tsp Mexican oregano
- 1 bay leaf
- Salt and black pepper, to taste
- 2 tablespoons olive oil
- Juice of 1 lime
- Fresh cilantro and green onions leaves, for garnish
- Shredded cheese of your choice- old cheddar is good.
- Sour cream or Greek yogurt, for serving (optional)
Instructions:
- Give your dried beans a check over and remove any that are broken, discoloured, or shriveled as they can alter the flavour of your soup. Cover with at least 4 times as much water as you have beans and soak overnight.
- The next day, pour off the soaking water and give the beans a rinse. Put in a large pot and cover with 10cm of water. Simmer over medium heat for 45 minutes. Test the beans to ensure they’re cooked, and then strain your beans and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 2 minutes. Add the minced garlic and cook for another minute.
- Add the spices to the pot. Stir and cook for a minute to toast the spices and release their flavours.
- Add the carrots and celery and cook a few more minutes, stirring to coat everything in the spices.
- Add the drained black beans, tomatoes, and stock to the pot. Stir to combine.
- Bring the mixture to a gentle simmer.
- Let the soup simmer for about 20-25 minutes, allowing the flavors to meld together.
- Remove and discard the bay leaf.
- Use an immersion blender to partially blend the soup. This will create a thick and creamy base while leaving some beans and vegetables intact for texture.
- Season the soup with salt and black pepper to taste. Squeeze in the juice of a lime to add a bright and tangy note.
- Let the soup simmer for an additional 5 minutes to allow the flavors to fully meld.
- Ladle the soup into serving bowls. Garnish with shredded cheese, fresh cilantro leaves, green onion, and a dollop of sour cream or Greek yogurt if desired.
Notes:
- Adjust the amount of cayenne pepper based on your preferred level of spiciness.
- You can also customize the soup by adding other vegetables like corn or zucchini.
- For a creamier texture, you can blend the soup further until smooth.
- I like serving mine with tortilla chips.
- Avocado, corn, feta, sliced jalapeños, and fried tortilla strips are also great topping choices. Get creative with it!
Day 4 brings a robust celebration of autumn’s bounty to the table. This soup encapsulates the essence of the season – hearty, flavourful, and satisfying. It is a testament to the power of simple ingredients to create something extraordinary. Join me in savouring the warmth of black beans, the complexity of spices, and the comfort that comes from a well-crafted bowl of soup, as we continue our culinary journey through Soupy September.
