Cuban Black Bean Soup Healthier Version
Discover the perfect balance of comfort and nutrition with this Cuban Black Bean Soup Healthier Version. This hearty yet wholesome recipe replaces heavy ingredients with fresh, nutritious staples like dried black beans, aromatic vegetables, and zesty lime juice, while using a low-sodium vegetable broth to keep it heart-friendly. Infused with a vibrant mix of cumin, smoked paprika, and oregano, this soup delivers bold, authentic Cuban flavors without any compromise. By partially pureeing the beans, this dish achieves a creamy texture without relying on cream, making it both vegan and gluten-free. Ready in about 90 minutes with just 15 minutes of prep time, it’s the ideal healthy dinner option for busy weeknights. Garnish with fresh cilantro and a squeeze of lime for a bright finish that will keep you coming back for more!
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Recipe Information
Ingredients
- 1 cup dried black beans
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 1 medium green bell pepper, finely chopped
- 1 medium carrot, finely chopped
- 1 stalk celery stalk, finely chopped
- 4 cloves garlic cloves, minced
- 4 cups low-sodium vegetable broth
- 1 leaf bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 tablespoons lime juice
- 2 tablespoons fresh cilantro, chopped (optional for garnish)
Instructions
Rinse the dried black beans thoroughly in a colander under running water. Transfer them to a large bowl, cover with water, and soak for at least 8 hours or overnight. Drain and rinse before cooking.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, green bell pepper, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the minced garlic and cook for another 1-2 minutes, stirring frequently, until fragrant.
Stir in the cumin, smoked paprika, and oregano. Cook for 1 minute, allowing the spices to bloom.
Add the soaked and drained black beans to the pot along with the vegetable broth and the bay leaf. Bring the mixture to a boil over high heat.
Reduce the heat to low, cover the pot, and simmer gently for 60-75 minutes, or until the beans are tender.
Once the beans are cooked, remove the bay leaf. Use an immersion blender to partially puree the soup directly in the pot for a creamier texture, or remove 1-2 cups of the soup, blend in a stand blender, and return to the pot.
Stir in the lime juice, salt, and black pepper. Taste and adjust seasoning as needed.
Ladle the soup into bowls and garnish with fresh cilantro, if desired. Serve with an extra wedge of lime on the side for added brightness.
Nutrition Facts
Calories |
572 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2242 mg | 97% | |
| Total Carbohydrate | 89.4 g | 33% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 16.5 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 233 mg | 18% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2318 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
