Spicy black bean and sun-dried tomato soup
Ingredients
List of ingredients (4 people):
For the salsa:
- 1 small red onion, very finely chopped
- 1 tablespoon of sunflower oil
- 100 g of sweet corn kernels
- 1 red pepper, seeded and finely chopped
- 1 dash of lime juice
- 1 small bunch of coriander
- Salt and pepper
For the soup:
- 1 tablespoon of sunflower oil
- 2 red onions, chopped
- 3 minced garlic cloves
- 2 teaspoons mashed chipotle pepper or 1 teaspoon chopped chipotle pepper
- 1 teaspoon of dried oregano
- 1 tablespoon of cumin powder
- 12 dried tomatoes
- 700g black beans, cooked
- 75 cl of vegetable broth
- 1 dash of lime
- Kefir or sour cream, to serve
Instructions
Preparation of the salsa:
- Fry the onion for 5 minutes in the sunflower oil until it begins to colour.
- Raise the heat and add the sweetcorn and chili pepper, stirring, until the corn kernels begin to brown around the edges.
- Off the heat, add salt, pepper and lime juice.
- Put aside
Preparation of the soup:
- Heat the oil in a large casserole dish.
- Melt the red onions over low heat.
- Add the garlic, chipotle pepper puree, oregano and cumin.
- Continue cooking for 5 minutes.
- Add sun-dried tomatoes, black beans and vegetable broth.
- Bring to the boil then simmer for 20 minutes.
- Add salt, pepper and lemon juice
- Pour everything into a blender and blend until it becomes smooth
- Adjust the seasoning if necessary
- Add the coriander to salsa
- Pour the soup into bowls
- Add a spoonful of cream or Kefir and a spoonful of salsa
Tips
The chipotle or Jalapeno pepper, is a smoked and then dried pepper, which develops aromas of smoke and chocolate with a touch of hazelnut. It is used in soups, sauces and very commonly in many Mexican dishes. Be careful, if you use chipotle pepper in pieces, just put a teaspoon in the soup unless you like very spicy food!
This legume-based soup will provide you with fibre, protein and good complex carbohydrates. To be completed with a nice green salad or sautéed green beans with garlic for a complete dish.
Cécile Valton
Cécile Valton, a qualified dietician, offers private consultations at the Centre Paramédical de Schouweiler.
Hippocrates, the ancient Greek physician, said: “Let your food be your primary medicine”. A healthy, balanced and tasty diet is one of the essential pillars for good physical and mental health!
Passionate about my work, I am committed to accompanying my patients in a caring and educational way. Each person is unique and each story different: together, let’s set health objectives in line with your desires, your ethics, your body and your lifestyle.