A Deliciously Tasty Caribbean Black Bean Soup Recipe

When you think of Caribbean cuisine, what comes to mind? Maybe its distinct flavors, slowly simmered pots, and unique cooking styles blended with history. And this soup is not any different. Want to try this Caribbean black bean soup recipe at home? Here’s how to do it.

Caribbean Black Bean Soup Recipe

Here are the ingredients you’ll need for our soup

  • 2 15 oz-cans of black beans (rinsed and drained)
  • 1 cup chopped onion
  • 3 cloves garlic, minced
  • 4 cups of water
  • 1 tbsp of vegetable oil
  • 1 cup of diced celery
  • 2 cups of fresh tomatoes
  • 1 cup of chopped carrots
  • 1 cup of chopped bell pepper
  • 2 1/2 cups of chopped or shredded zucchini
  • 1 tbsp of cumin
  • 2 tsp of coriander
  • 1/2 tsp of smoked paprika
  • 1/2 tsp of ground black pepper
  • 1 3/4 tsp of sea salt or kosher
  • 1/8 or 1/4 tsp of cayenne (depends on preference)

Cooking Instructions

  1. Sort, wash and soak the beans for about 8 hours or overnight
  2. Drain the water and pour the beans into a large Dutch oven. Add water and bring it to a boil for about 30 minutes.
  3. Heat the oil in a large skillet and in the process, add the onion and pepper and sauté for about 4 minutes, then add garlic and sauté for another minute.
  4. Add in the celery, carrots, zucchini, and tomatoes, and cook until tender.
  5. Add coriander, cumin, and paprika and cook until fragrant
  6. Add the boiled beans and water or vegetable broth and bring it to a boil. Reduce the heat and let the soup simmer for 15 minutes. Add salt, cayenne, and black pepper to taste.
  7. Take a small amount of the soup and blend it with a stick blender, then return it to the remaining soup for a great texture.

Tips and Tricks for Making Caribbean Black Bean Soup

Since Caribbean food tends to be hot, spicy, and bold, some people may want more heat in the soup. If that’s the case, use jalapenos or habanero and some chili powder.

In our recipe, we have used water, but some recipes suggest you use broth. Broth has more flavor and makes the soup taste much better.

You can prepare this meal in a slow cooker instead of on the stove. Start by sautéing the aromatics, then add them to the slow cooker with the beans. Add the broth or water and cook for about 6 to 8 hours or until tender. You will need to keep adjusting the liquid regularly.

Benefits of Caribbean Black Bean Soup

This isn’t one of those meals that are tasty but don’t have much nutritional value. As Real Simple highlights, black beans contain high fiber content, which is good for gut health. Most people struggle to meet their recommended daily fiber intake. Adding this soup to your diet is a great way to achieve that.

In addition, they’re an affordable and excellent source of protein. One cup of black beans contains 15 grams of protein. Generally, you need 15 to 30 grams of protein every day. That makes this meal perfect to help you achieve your dietary needs. When served with rice, you get an iconic and tasty meal to keep you satisfied and energized.

Lastly, these beans contain plenty of resistant starch. This type of starch isn’t broken down in your small intestine. For this reason, it doesn’t raise blood sugars, thus giving these beans blood sugar regulation properties. In addition, resistant starch promotes gut health, reduces cholesterol, increases fullness, and can even reduce colon cancer risk.

All these are great reasons to include this soup in your diet once in a while.

How to Store Black Bean Soup

You can store the soup in the fridge for up to five days. Before storing it in the fridge, allow it to cool completely because hot soup increases fridge temperature, putting the other foods at risk of spoilage. It’s also important to store the soup in an airtight container to prevent contamination of other foods.

This recipe might produce a large batch of soup, requiring you to freeze some of it for later use. Pour the soup into an airtight container before storing it in the freezer. Leave room at the top for expansion instead of filling the soup to the top. When ready to take the soup, let it defrost overnight in the fridge, then warm it on the stove.

What Can I Serve With this Soup?

You can serve your Caribbean black bean soup with plenty of dishes. Take a look at some of them.

  • Cilantro lime rice: We think rice infused with lime flavors is the best accompaniment for our Caribbean soup.
  • Cheesy beef quesadillas: Make the meal more hearty and delicious with beef quesadillas.
  • Chimichurri garlic bread: Any type of soup always goes well with garlic bread.
  • Cornbread: Cornbread is also a great accompaniment for soups.
  • Pita bread: Cut it into wedges and serve it alongside the soup.
  • Baked stuffed potatoes: Although some people add potatoes directly to the soup, serving it alongside baked potatoes is much better.

Can I Use Canned Beans for This Soup?

Understandably, boiling beans can be tasking. So, most people prefer using canned beans, which is also okay. Dried beans tend to give the soup more flavor because the soup cooks for longer, and the flavors infuse in the beans giving you a delicious soup. While you can use canned beans, rinse them properly before you add them to the pot. According to Better Homes & Gardens, always rinse beans thoroughly unless a recipe suggests you use the liquid in canned beans.

The liquid contains a high starch and salt content, which can change the taste and texture of the dish. Canned beans contain up to 500 milligrams of salt per serving. And considering you’ll have other meals in the day containing salt, you want to keep your salt intake as low as possible to reduce the risk of high blood pressure.

On the other hand, the starch in canned beans changes the composition and texture of the meal you’re preparing. That’s why we recommend rinsing before adding to your pot. This step takes less than a minute and will help you get authentic Caribbean black bean soup.

Is Blending the Soup Compulsory?

You don’t need to blend the soup. In fact, you can serve it as cooked, maintaining the chunkiness of the beans and vegetables. Some people blend it because they prefer a smoother texture.

What Are the Best Topping for Caribbean Black Bean Soup?

While this soup is delicious, we recommend adding a few toppings to enhance the color and texture. For instance, guacamole or avocado adds a rich, creamy flavor to the soup. You can also add chopped green onions or cilantro for a fresh flavor.

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