Ever wondered how to make a delicious meal from simple ingredients in about 45 minutes? This purple black bean soup recipe is perfect for a quick, healthy meal. It’s great for a cozy weeknight dinner or a dish that can be enjoyed in many ways. Purple black bean soup recipe is packed with flavor and good for you, loved by families all over the United States.
Key Takeaways
- This purple black bean soup recipe is ready in under 45 minutes, perfect for busy weeknights.
- Each serving provides a hearty and healthy meal with only 177 calories, ideal for weight management.
- The soup is high in fiber, with approximately 11 grams per serving, promoting heart health and digestion.
- With a Weight Watchers SmartPoints value of 2 Green, 1 Purple, and 1 Blue, it’s a dieter-friendly option.
- The ingredients are simple and accessible, making this recipe an easy addition to your weekly meal plan.
- Black beans are a primary ingredient, providing a rich source of protein and essential vitamins and minerals.
- Purple black bean soup recipe is versatile and can be stored or frozen for future meals, though it may thicken upon thawing.
Introduction to Purple Black Bean Soup Recipe
Purple black bean soup is a feast for the eyes and taste buds. It has been a favorite dish for years, loved for its vibrant color and hearty texture. The soup’s unique flavor comes from black beans, a versatile ingredient known for its taste and health benefits.
This healthy black bean soup is not just delicious but also nutritious. It has only 177 calories per serving, with 19.4 grams of protein and 11 grams of fiber. The fiber is great for your digestive health, and the protein helps build and repair muscles. It’s also gluten-free and vegan, making it perfect for many diets.
Starting with dried black beans soaked overnight makes a big difference in flavor. It ensures the beans are tender and soak up all the spices.
The soup’s flavor is enhanced by ingredients like red cabbage, carrots, and spices. These add not only taste but also health benefits. You can also add garnishes like scallions or sour cream to make it even more special.
In summary, purple black bean soup is a standout dish. It’s not just delicious but also healthy and easy to make. It’s perfect for a comforting meal or a special addition to your vegetarian recipes.
Essential Ingredients for Purple Black Bean Soup Recipe
Creating a delicious purple black bean soup recipe requires the right ingredients. These ingredients are key for a rich, hearty meal that honors its Latin American roots.
Olive Oil and Vegetables
The soup starts with sautéing vegetables in olive oil. Use 1 tbsp of olive oil for one medium red onion and three cloves of minced garlic. Add two cups of shredded red cabbage and two diced carrots for extra flavor and health benefits.
Spices for Flavor
Spices are vital for a full-bodied flavor. Add 1 tsp of smoked paprika, 1 tsp of ground cumin, and 1/2 tsp of chili powder. These spices give the soup its characteristic taste, adding heat and smokiness. Season with 1/2 tsp of salt and 1/4 tsp of black pepper to enhance the flavors.
Black Beans and Broth
Use two 15 oz cans of black beans, drained and rinsed. Mix them with four cups of vegetable broth for the soup’s base. Canned black beans save time, making this recipe great for weeknights.
Lime and Optional Toppings
Stir in 1 tbsp of lime juice before serving. Offer extra lime wedges on the side. Fresh lime adds a tangy balance to the soup’s savory flavors. Add toppings like avocado, sour cream, or cilantro for extra flavor. Using vegetables in soup and these garnishes make for a memorable meal.
Use a pot or Dutch oven, chef’s knife, and measuring cups for easy cooking. Soaking methods and tips, like quick or overnight soaking, improve bean texture. Stir often to prevent sticking and achieve the right consistency. For more on beans and greens, check out this recipe with turnip greens and beans.
Step-by-Step Preparation Guide
Start your journey of cooking purple black bean soup recipe with this easy guide. It’s designed for even beginners to make a delicious homemade black bean soup.
First, heat 1 tbsp of olive oil in a big pot over medium heat. Add a medium red onion, diced, and cook until it’s clear. Then, add three cloves of minced garlic and cook for a minute until it smells great.
Next, add two cups of shredded red cabbage and two medium diced carrots. Cook these veggies until they’re soft, about five minutes.
Now, add the spices to flavor your soup. Use 1 tsp of smoked paprika, 1 tsp of ground cumin, 1/2 tsp of chili powder, 1/2 tsp of salt, and 1/4 tsp of black pepper. Stir well to coat the veggies evenly.
With the veggies and spices mixed, add the main ingredients. Pour in two cans (15 oz each) of black beans that have been drained and rinsed, and four cups of vegetable broth. Let it boil, then lower the heat and simmer for 30 minutes. This step blends the flavors well.
While simmering, stir the soup now and then. You want it thick and hearty. You can make it thicker by mashing some beans with a spoon or potato masher.
After 30 minutes, add a splash of freshness with 1 tbsp of lime juice. Taste and adjust the seasoning if needed. Serve hot with extra lime wedges for extra zing.
Health Benefits of Purple Black Bean Soup Recipe
Black bean soup is packed with nutrients, making it great for your health. It’s not just tasty but also full of good stuff for your body. Let’s explore the two main health perks of this vibrant soup.
High Fiber Content
Black bean soup is high in fiber, thanks to black beans. Each serving has about 11 grams of fiber. This helps with digestion and prevents constipation.
The fiber also keeps you feeling full longer. This can help you eat less and manage your weight better. It’s a good way to avoid unhealthy snacks and stick to a balanced diet.
Rich in Vitamins and Minerals
Black beans are also full of vitamins and minerals. They have anthocyanins, which are antioxidants that protect your cells. They’re also a good source of folate, potassium, and iron.
Vitamins C and B6 in the soup boost your immune system and help your body work better. Adding veggies like red onion, shredded red cabbage, and carrots adds even more nutrients. This makes the soup a complete and healthy meal.
Here’s a detailed look at the nutritional breakdown per serving:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 177 |
| Fiber | 11 grams |
| Protein | 19.4 grams |
| Iron | 1 gram |
| Folate | 120 mcg |
| Potassium | 700 mg |
These benefits make black bean soup a great choice for a healthier lifestyle. It’s a smart pick for anyone wanting to eat better.
Tips for Serving and Storing
Creating a delightful dining experience with purple black bean soup recipe is more than just cooking. Here’s a guide on serving it with the best toppings and sides. Plus, essential tips for storing and reheating.
Best Toppings and Sides
Boost the flavors of your purple black bean soup with various toppings and sides. Sour cream adds a creamy touch, while fresh cilantro brings a burst of freshness. For a crunchy contrast, add tortilla chips on top.
Serving the soup with white or brown rice is also a great idea. These additions make your soup more appealing and cater to different tastes.
Storage and Reheating Tips
Properly storing homemade soup is key to enjoying it later. Cool the soup and then transfer it to airtight containers. It can stay in the fridge for 3 to 5 days.
For longer storage, freeze the soup in individual servings for up to 3 months. When reheating, use the stove over medium heat until hot. This ensures it retains its delicious taste and texture.
For more tips on storing homemade soup and reheating, check out this guide on vegan bacon using soy. It offers great insights into making plant-based recipes last longer.
Here’s a nutritional breakdown of the purple black bean soup, perfect for meal planners:
| Serving Size | 1.5 cups |
|---|---|
| Calories per Serving | 177 |
| Sugar | 9g |
| Sodium | 1,477.7mg |
| Total Fat | 8.3g |
| Saturated Fat | 1.3g |
| Unsaturated Fat | 6.5g |
| Trans Fat | 0g |
| Carbohydrates | 56.1g |
| Fiber | 11g |
| Protein | 19.4g |
| Cholesterol | 0mg |
Conclusion
This purple black bean soup recipe is a great addition to your cooking collection. It’s easy to make and full of nutrients. Black beans, which are good for your heart, make this soup a tasty way to stay healthy.
With just a few ingredients, like smoked paprika and fresh veggies, you can make a meal that’s both tasty and good for you. This soup is packed with fiber, vitamins, and minerals. It’s also anti-inflammatory, thanks to the anthocyanins in black beans.
Purple black bean soup recipe is perfect for any meal and can be made ahead of time. You can add things like corn or avocado to make it your own. It’s great for any time of year, whether it’s cold outside or you’re having a summer gathering.
Try making this black bean soup at home for its many health benefits. It’s easy to make and keeps you warm and healthy all year round. For more healthy recipes, check out the Black Bean and Corn Salad too.
FAQ
What makes purple black bean soup unique?
Purple black bean soup is special because of its thick texture and rich flavor. It’s also packed with protein and fiber from black beans. The spices like cumin and smoked paprika give it a unique taste.
How can I personalize my purple black bean soup recipe?
You can make your purple black bean soup your own by adding toppings like avocado or sour cream. Try different spice levels or add more veggies for extra taste and health benefits.
Are canned black beans as good as dried beans for this recipe?
Yes, canned black beans are a great choice for quick recipes. They’re just as tasty and nutritious as dried beans. Just rinse and drain them before adding to your soup.
What are some good side dishes to serve with purple black bean soup?
Serve purple black bean soup with rice, tortilla chips, or a fresh salad. These sides enhance the soup’s flavor and add variety to your meal.
How should I store leftover purple black bean soup?
Keep leftover purple black bean soup in an airtight container in the fridge. It stays good for 3-4 days. For longer storage, freeze it for up to 3 months.
How do I reheat purple black bean soup?
Reheat the soup on the stovetop over medium heat, stirring often. Or, use the microwave in a safe bowl, stirring every minute until hot.
What are the health benefits of purple black bean soup recipe?
Purple black bean soup is full of fiber, which helps with digestion and keeps you full. It’s also rich in vitamins C and B6, folate, iron, and potassium. These nutrients boost overall health.
