LunchDinnerMain Course

Hearty Black Bean Soup

Name: Hearty Black Bean Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4人分
Cuisine: mexican, latin_american
Ingredients: 1 大さじ olive oil; 1 個 yellow onion chopped; 3 片 garlic minced; 1 個 bell pepper diced; 1.5 小さじ cumin ground; 1 小さじ chili powder; 0.5 小さじ dried oregano; 2 缶 black beans rinsed and drained; 4 カップ vegetable broth; 1 缶 diced tomatoes undrained; 2 大さじ lime juice freshly squeezed; 0.5 小さじ salt; 0.25 小さじ black pepper freshly ground; 0.25 カップ fresh cilantro chopped (お好みで); 0.5 個 avocado diced (お好みで)

This rich and flavorful black bean soup is a comforting meal, packed with plant-based protein and fiber. It's a simple, one-pot recipe that comes together quickly for a satisfying lunch or dinner.

Forkinによるオリジナルレシピ

合計時間: 45 分
人数: 4
難易度: 簡単
1人分: 386 kcal

ヴィーガンベジタリアングルテンフリー

下ごしらえ

材料

1 大さじolive oil
1 個yellow onion, chopped
3 片garlic, minced
1 個bell pepper, diced
1.5 小さじcumin, ground
1 小さじchili powder
0.5 小さじdried oregano
2 缶black beans, rinsed and drained
4 カップvegetable broth
1 缶diced tomatoes, undrained
2 大さじlime juice, freshly squeezed
0.5 小さじsalt
0.25 小さじblack pepper, freshly ground

garnish

0.25 カップfresh cilantro, chopped(お好みで)
0.5 個avocado, diced(お好みで)

調理器具

blender (optional, immersion or regular) · ladle · large pot · cutting board · knife

作り方

手順

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
約1 分
2
Add the onion and bell pepper to the pot and cook, stirring occasionally, until softened, about 5-7 minutes.
約7 分
3
Stir in the garlic, cumin, chili powder, and dried oregano; cook for another minute until fragrant.
約1 分
調理のヒント： Be careful not to burn the garlic.
4
Add the rinsed black beans, vegetable broth, and diced tomatoes to the pot.
約1 分
5
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, allowing the flavors to meld.
約20 分
調理のヒント： Longer simmering will result in a deeper flavor.
6
Carefully transfer about half of the soup to a blender or use an immersion blender directly in the pot to blend until smooth. Return the blended portion to the pot if using a regular blender.
約3 分
調理のヒント： Blending some of the soup creates a thicker, creamier texture without needing any cream.
7
Stir in the lime juice, salt, and black pepper. Taste and adjust seasonings as needed.
約1 分
調理のヒント： The lime juice brightens all the flavors.
8
Ladle the hot soup into bowls and garnish with fresh cilantro and diced avocado, if desired.

1人分

栄養情報

74%スコア

カロリー: 386.3kcal
たんぱく質: 20.7g
炭水化物: 62g
脂質: 8.6g
食物繊維: 19.7g
糖類: 7.4g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover black bean soup in an airtight container in the refrigerator.

温め直し

Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.