This Cuban Black Bean Soup is a vegan-friendly delight! It’s budget-friendly, loaded with hidden veggies, and comes together in less than 30 minutes!
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I LOVE a blended soup recipe. Mainly because it allows you to be rough with your chopping (if you are feeling particularly lazy one day), but you still end up with a beautiful and flavor-packed end result! This Cuban Black Bean Soup is truly a powerhouse of flavor and nutrition. I can’t wait for you to try it!
In this recipe, I use my salt-free Cuban spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Cuban seasoning on the market. But feel free to substitute it for cumin, paprika, and oregano in equal parts for a similar effect! (P.S. My Cuban blend has some dried orange peel in it – along with other savory spices to help bring this dish to life)
In this post, we will go over the history behind Sopa de Frijol Negro (Cuban Black Bean Soup), how to make Cuban Black Bean Soup, equipment needs, storing & reheating information, nutritional breakdown, and how to serve it.
This post is all about Cuban Black Bean Soup!
Sopa De Frijol Negro (Cuban Black Bean Soup) History
Sopa de Frijol Negro, or Black Bean Soup, has a rich history that traces back to the indigenous cultures of Mesoamerica. Black beans were a staple crop in the Aztec and Mayan civilizations. They were widely cultivated and highly valued for their nutritional benefits and versatility in various dishes, including soups.
When the Spanish conquistadors arrived in the Americas during the 16th century, they encountered a diverse array of indigenous cuisines and ingredients, including black beans. The Spanish explorers brought with them their own culinary traditions and techniques, and through a process of cultural exchange, they incorporated indigenous ingredients like black beans into their recipes.
As time went on, the combination of indigenous cooking practices and Spanish influences led to the development of new dishes and adaptations of existing ones, including various bean soups. Sopa de Frijol Negro became a popular dish not only in Latin America but also in other regions where beans were introduced.
Throughout history, Sopa de Frijol Negro has evolved and diversified, with different regions and cultures adding their own unique twists and ingredients to the basic recipe. Today, you can find numerous variations of this soup, ranging from simple and traditional recipes to more elaborate versions with various herbs, spices, and additional vegetables or meats.
The soup’s enduring popularity is a testament to its delicious taste, hearty nature, and its ability to bring people together around a warm and comforting meal. Sopa de Frijol Negro continues to be cherished as a cultural and culinary icon in Latin American cuisine and beyond.
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Equipment Needs
Immersion Blender
I highly recommend investing in an immersion blender if you plan to make blended soups. An immersion blender allows you to skip the messy step of ladling your soup into a blender in batches. The batches can be tedious and very messy. Plus, you have to factor in cooling time prior to blending. An immersion blender allows you to blend your soup directly in the pot it was prepared in! You will use it more than you think! Click here to shop the 5-in-1 hand blender set that I recommend. It comes with other handy tools like a small food processor, whisk, and milk frother! Pro Tip: using an immersion blender means fewer dishes! WIN!
Traditional BLENDING Method
The traditional way to blend a soup is by ladling the soup in batches into a regular blender and blending until smooth. This is a great option to try if you have a regular blender and don’t have an immersion blender. Here are the steps:
1. Wait for the soup to cool for at least 15-20 minutes.
It’s important to allow the soup to cool prior to blending because high heat creates pressure inside the blender, so the steam will forcefully escape and cause an explosion of hot liquid. Cooling your soup reduces the steam and pressure inside the blender and avoids splatters of hot soup.
2. Blend In Batches
Odds are, you won’t be able to fit your entire recipe in the blender in one go. Fill the blender halfway to leave space for steam to escape and prevent splattering.
3. Vent The Blender
Remove the center cap from the blender’s lid and cover the opening with a kitchen towel. This is another way to allow steam to escape while blending and avoid pressure build-up.
4. Start Low
Minimize splashing by starting your blender at a low speed, slowly increasing the speed as the soup starts to blend.
Click here for the blender I recommend!
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Nutritional Breakdown
As a dietitian and a major foodie, I only subscribe to meals that are both nutrient-dense AND delicious. This recipe is crazy high-fiber, packed with plant-based protein, and loaded with nutrients.
In just 341 calories per serving, it packs:
- 22 grams of fiber!!!
- 18 grams of plant-based protein
- and just 6 grams of fat
One cup of black beans packs:
- 110% of your daily value for Folate
- 64% of your daily value for Manganese
- 43% of your daily value for Phosphorus
- 35% of your daily value for Magnesium
- 33% of your daily value for Vitamin B1 (Thiamin)
- 27% of your daily value for Copper
- 20% of your daily value for Iron
- 17% of your daily value for Zinc
- 15% of your daily value for Vitamin B6
- 13% of your daily value for Potassium
That’s a whole lot of nutrition packed in very few calories (the definition of nutrient-dense!).
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How To Serve Cuban Black Bean Soup
Toppings & Additions
If you are a soup lover, this meal just requires a spoon. But if you are a topping or texture lover, here are some ideas of what to serve with this recipe:
- white or brown rice
- tortilla chips
- avocado
- a dollop of sour cream or Greek yogurt
- lime wedges
- shredded cheese
- chopped cilantro or green onion
- cornbread
- toasted sourdough
- fried plantains
Appetizer
If you are entertaining, you could use this soup as your first course or as part of a larger menu. It’s restaurant quality and will really impress your guests!
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Store & Reheat
As a general rule of thumb, soup tends to store and reheat well because the broth helps it retain its flavor and quality. Just one more reason to love this recipe!
Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days.
Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.
Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. Stir halfway through to warm it evenly.*
Stovetop: Place soup in a pot over medium heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.*
Oven: Not recommended.
* Total time depends on the amount you are reheating.
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Cuban Black Bean Soup
Ingredients
- 2 tbsp olive oil
- 1 large onion, roughly chopped
- 1 medium bell pepper, roughly chopped
- 4 cloves garlic, minced
- 4 15.5-oz cans black beans, rinsed and drained
- 6 cups low sodium vegetable broth
- 1 tbsp The Spice Girl Kitchen Cuban Spice
- 1 bay leaf
- salt and pepper to taste
- 1 tbsp apple cider vinegar or red wine vinegar
- 1 tsp sugar (optional, to balance acidity)
- fresh chopped cilantro, for garnish
- lime wedges, for serving
Instructions
- In a large pot, heat the olive oil over medium heat. Add the onion and bell pepper and saute until the vegetables are tender, about 3-5 minutes.
- Add the garlic and saute until fragrant, about 1 minute.
- Add in the black beans, veggie broth, Cuban spice, bay leaf, salt, and pepper. Stir to combine. Cover and bring to a boil.
- Reduce heat to low and simmer soup for about 15 minutes, or until the vegetables are very tender.
- Once the beans are tender, remove about 2 cups of the soup and blend until smooth (use a blender or an immersion blender). Return the blended portion to the pot to thicken the soup slightly. Stir in the vinegar and sugar (if using).
- Serve hot and garnish with fresh green onion or cilantro, fresh avocado slices, and a dollop of Greek yogurt, sour cream, or queso fresco. Enjoy!
Notes
Store & Reheat
As a general rule of thumb, soup tends to store and reheat well because the broth helps it retain its flavor and quality. Just one more reason to love this recipe!Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days. Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. Stir halfway through to warm it evenly.* Stovetop: Place soup in a pot over medium heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.* Oven: Not recommended. * Total time depends on the amount you are reheating.This post was all about Cuban Black Bean Soup.
Did you try this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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