Cuban Black Bean Soup

5 Reviews
100% would make this recipe again

I have had a hard time reproducing anything remotely similar to the fragrant "real" Cuban black beans, until my friend Laura, who is married to Osquel, born and raised in Cuba, gave me a recipe handed down to her by his mother.

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Soaking : 8 h Preparation : 15 min Cooking : 2 h 15 min
300 calories/serving

Ingredients

2 3/4 cups black beans (dried) 500 g
1 onions, finely chopped 200 g
2 cloves garlic, finely chopped
1 yellow or red sweet peppers, cut into squares 200 g
2 tbsp olive oil 30 mL
1 tbsp dried oregano 2 g
1 tbsp ground cumin 8 g
4 bay leaf 0.4 g
1 cup white wine 250 mL
3 cups vegetable broth 750 mL
2 cups strained tomatoes 500 g
2 tbsp wheat-free soy sauce 30 mL
1 tbsp sugar 12 g
1 pinch salt [optional]
ground pepper to taste
2 tbsp fresh cilantro, minced [optional] 4 g

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 2 h 15 min to 40 min.

Method

  1. Soak the beans overnight in a large bowl. In the morning, drain the water and set beans aside.
  2. Prepare the vegetables: Finely chop the onion and garlic; Cut the pepper into 1 cm squares.
  3. Heat the oil in a large saucepan over medium heat. Sauté the onion, garlic, and pepper until softened, about 4 min. Add the oregano, cumin, and bay leaves and sauté one minute with stirring. Add a little salt. Pour in the beans and the wine. Cook about 2 min. Add the warm broth, tomatoes, soy sauce, and sugar.
  4. Bring the beans to a boil then cover (leaving a small crack open), reduce heat and simmer for about 2 hours or longer until the beans are tender and the cooking liquid is thick. Stir occasionally while cooking. If using a pressure cooker the cooking time is reduced to 40 min.
  5. Once cooked, add freshly ground pepper and adjust the seasoning. Ladle the soup into bowls, garnishing with minced cilantro if desired, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

300

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

230 mg

10 %

Carbohydrate

48 g

16 %

Fibre

13 g

51 %

Sugars

6 g

Net Carbs

35 g

Protein

16 g

Vitamin A

27 %

Vitamin C

74 %

Calcium

8 %

Iron

37 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin C
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin E, Vitamin K
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives 2
Fats ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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