Brazilian Black Bean Soup

Rating: 4.64 stars
13 Ratings
  • 5 star values: 9
  • 4 star values: 3
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

Brazil's cuisine often features smoky, grilled meats, but this healthy vegetarian bean soup recipe is completely meat-free. Instead, blackened jalapeños, fire-roasted tomatoes and smoked paprika provide the Brazilian flair. A little molasses adds a sweet-toasty note, and the kale, while not traditional, bumps up your daily veggie count.

Danielle Centoni
Source: EatingWell Magazine, January/February 2017

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Recipe Summary test

active:
1 hr
total:
1 hr 30 mins
Servings:
8

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Heat a medium skillet over high heat. Split jalapeños in half lengthwise, remove ribs and seeds, and place skin-side down in the pan. Carefully cover the pan with foil and cook until the skins are blackened, 7 to 10 minutes. Let cool, then dice.

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  • Meanwhile, heat oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, stirring often, until soft, 3 to 5 minutes more. Add garlic and the diced jalapeños and cook, stirring, for 1 minute more.

  • Stir in broth, scraping up any browned bits. Cover and bring to a boil over high heat. Add beans, tomatoes, molasses, lime zest and juice, cumin, paprika, cayenne, bay leaves, salt and pepper. Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, for 30 minutes.

  • Remove bay leaves. Puree 4 cups of the soup in a blender (use caution when pureeing hot liquids), then stir it back into the pot. Stir in kale, cover, and simmer until tender, about 5 minutes. Serve garnished with scallions and tomatoes, if desired.

Tips

To make ahead: Refrigerate for up to 5 days; freeze for up to 6 months.

Nutrition Facts

Serving Size: about 1 1/2 cups each
Per Serving:
297 calories; protein 12.9g; carbohydrates 49.7g; dietary fiber 12.9g; sugars 13.9g; fat 5.4g; saturated fat 0.6g; vitamin a iu 5461.5IU; vitamin c 41mg; folate 29.7mcg; calcium 176.2mg; iron 4.4mg; magnesium 123.9mg; potassium 776.5mg; sodium 715.7mg; added sugar 7g.
Exchanges:

1 1/2 starch, 2 1/2 vegetable, 1/2 other carbohydrate, 1 1/2 lean meat, 1/2 fat

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