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Black Bean and Tomato Soup

Black Bean and Tomato Soup

Black Bean and Tomato Soup is a delightful dish that marries the earthy flavors of black beans with the vibrant taste of tomatoes. This nutritious Soup is not only comforting but also rich in protein, fiber, and essential vitamins. Perfect for a quick weeknight Dinner or a cozy weekend meal it can be enjoyed on its own or paired with crusty bread for a fulfilling feast.

Black Bean and Tomato Soup: Easy and Delicious Recipes

Are you on the hunt for a hearty, nutritious, and absolutely delicious soup recipe? Look no further than this vibrant Black Bean and Tomato Soup! Packed with flavor and nutrients, this dish is perfect for any occasion, whether you’re enjoying a cozy night in or entertaining guests. So, what is in Black Bean and Tomato Soup? Let’s dive into the ingredients, health benefits, and much more.

What is in Black Bean and Tomato Soup?

This delightful soup is made from a combination of wholesome ingredients that not only taste fantastic but also provide a wealth of nutrients.

  • Cloves of Garlic (minced): Adds a robust flavor and numerous health benefits.
  • Sweet Red Pepper (diced): Brings a touch of sweetness and vibrant color.
  • Fresh Marjoram (chopped): Offers a fresh, herby note.
  • Olive Oil (heat resistant, for cooking): Provides a healthy fat base that enhances flavor.
  • Tomato Paste: Intensifies the tomato flavor and adds thickness.
  • Cumin: Gives an earthy, warm flavor profile.
  • Smoked Paprika Powder: Contributes a smoky depth to the dish.
  • Coriander Powder: Adds a hint of citrusy flavor.
  • Pinch Cinnamon Powder: Surprisingly enriches the flavor with warmth and depth.
  • Canned Tomatoes (crushed or diced): The star of the soup, providing nutrients and a luscious base.
  • Black Beans (drained and rinsed): Boosts the protein content and adds heartiness.
  • Vegetable Stock: Forms the soup’s delicious broth.
  • Crystal Salt from the Mill, to taste: Enhances all the flavors.

For the Garnish:

  • Green Onion (thinly sliced)
  • Tomatoes (diced or sliced)
  • Almond Yogurt (for creaminess)
  • Organic Lime (cut into wedges)
  • Avocado (sliced)
  • Fresh Parsley (chopped)

Key Takeaways

Health Benefits

Black Bean and Tomato Soup is more than just delicious; it’s incredibly healthy too! Black beans are a fantastic source of protein, fiber, and essential vitamins and minerals. Tomatoes are rich in antioxidants, particularly lycopene, which is beneficial for heart health. Plus, the combination of spices and fresh herbs adds a plethora of health benefits, from anti-inflammatory properties to digestive health.

Make Ahead and Storage Tips

This soup is perfect for meal prep! You can make a big batch and store it in the refrigerator for up to a week or freeze it for up to three months. Be sure to let the soup cool completely before transferring it to an airtight container. When reheating, you can add a splash of vegetable stock or water for a soupy consistency.

What to Serve with Black Bean and Tomato Soup

This soup pairs wonderfully with a variety of accompaniments. Consider serving it with crusty bread, grilled cheese sandwiches, or a fresh salad. For a heartier meal, add a side of Mexican rice or quinoa.

Recommended Tools to Make This Recipe

To create the perfect Black Bean and Tomato Soup, you will need:

  • A large pot or Dutch oven
  • A wooden spoon for stirring
  • A cutting board and knife for prepping your ingredients
  • An immersion blender (optional) for a smoother soup consistency

Variations

Feel free to customize your soup! You can add corn, zucchini, or even some chili for an extra kick. For a vegan twist, skip the almond yogurt and explore alternative toppings like nutritional yeast.

Serving Suggestions

Top your soup with sliced avocado, chopped parsley, and a squeeze of lime for added brightness. Serve hot, and enjoy the burst of flavors!

Storing Leftovers

Leftover soup can be stored in the refrigerator for up to a week. Consider portioning it out into smaller containers for easy lunches throughout the week. It also freezes well for when you want a quick meal on cooler days.

Helpful Tips

  • For added depth of flavor, sauté the vegetables on medium heat before adding in the rest of the ingredients.
  • Adjust the spice levels according to your taste; you can add more chili powder or jalapeño for a spicier soup.

Black Bean and Tomato Soup is a versatile and wholesome meal that can be enjoyed year-round. Its simple preparation and robust flavor make it a family favorite. Whether you’re looking for a quick lunch or a cozy Dinner, this Soup is sure to warm your heart and satisfy your appetite. Enjoy it with your favorite toppings for a personalized touch.

More Delicious Soups to Try

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses: ,
Servings: 4
Calories: 234
Best Season: Winter, Fall
Description

Black Bean and Tomato Soup is an easy and rewarding dish that is bursting with flavor and health benefits give it a try for a hearty meal that’s sure to impress your family and friends and don't forget to garnish generously.

Ingredients
    Base
  • 3 Cloves garlic minced
  • 1 Sweet red pepper diced
  • 10 grams Fresh marjoram chopped
  • Olive oil (heat resistant for cooking)
  • 1 tablespoons Tomato paste
  • 1 teaspoon Cumin
  • 1 teaspoon Smoked paprika powder
  • 2 teaspoon Coriander powder
  • 1 pinch Cinnamon powder
  • 400 can Tomatoes crushed or diced
  • 300 grams Black beans drained and rinsed
  • 500 ml Vegetable stock
  • Crystal salt from the mill to taste
    • For the garnish
  • 1 Green onion thinly sliced
  • Tomatoes diced or sliced
  • Almond yogurt for creaminess
  • Organic lime cut into wedges
  • Avocado sliced
  • Fresh parsley chopped
Instructions
  1. 1

    Two teaspoons of olive oil should be heated over medium heat in a big pot or Dutch oven.

  2. 2

    Add the minced garlic and diced sweet red pepper, cooking until the pepper is soft, about 5 minutes.

  3. 3

    Stir in the tomato paste, cumin, smoked paprika, coriander powder, and cinnamon. Cook until aromatic, another one to two minutes.

  4. 4

    Pour in the canned tomatoes and vegetable stock, stirring to combine.

  5. 5

    Add the black beans and bring the mixture to a simmer.

  6. 6

    Season with crystal salt to taste. Let the stew simmer for about 20-30 minutes to allow the flavors to meld together, stirring occasionally.

  7. 7

    Just before serving, stir in the chopped marjoram for freshness.

  8. 8

    Ladle the stew into bowls. Top with sliced green onion, diced tomatoes, a dollop of almond yogurt, avocado slices, and fresh parsley.

  9. 9

    Serve with slices of lime on the side so you can squeeze them over the top.

  10. 10

    This hearty black bean and tomato stew is nutritious and packed with flavor.

Nutrition Facts

Servings: 4 ServingCalories:234kcalTotal Fat:4gSaturated Fat: 0.68gCholesterol:3mgSodium:1124mgPotassium:841mgTotal Carbohydrate:41gDietary Fiber: 13gSugars: 4gProtein:18gVitamin A: 3254IUVitamin C: 18mgCalcium: 141mgIron: 4mg

Note

Note 1: You can add other vegetables like corn, zucchini, or spinach for extra nutrition.

Note 2: For added heat, consider adding chili powder or diced jalapeños.

Note 3: For added heat, consider adding chili powder or diced jalapeños.

Note 4: To make this vegan, ensure the almond yogurt does not contain any additives derived from animal products.

Keywords: fresh herbs recipes,vegetarian recipes,black bean stew,healthy dinner ideas,tomato stew
Read it online: https://cookieandkatie.com/recipe/black-bean-and-tomato-soup/
Jessica Maraite
A Food Blogger

Eating is a shared experience, a delight, and a passion for me. I think it's important to consume tasty, nutritious food that tastes wonderful. My meals are easy to make and work with a variety of schedules. You'll discover protein-rich main meals, keto breakfasts, low-carb supper ideas, and more!