Cuban Black Bean Soup Healthier Version Recipes

CUBAN BLACK BEAN SOUP

Steps:

• Remove any debris from the beans, then rinse and soak them overnight in cold water, refrigerated. Drain any remaining water after the soaking, before adding the beans to the soup pot.
• In a large soup pot with a heavy bottom, heat the olive oil. Add the ham hock to the oil and begin to brown. Add the onions, peppers, celery, chili, and cumin, and cook over medium heat until the vegetables wilt. Add the garlic and tomato paste and cook an additional 2 minutes, stirring to make sure you don't burn the tomato or garlic. Add the water and bring to a boil.
• Add the cleaned and soaked black beans, return to a boil, then lower to a simmer and cook 2 to 2 1/2 hours, or until the beans are tender. Remove the ham hock from the pot, let cool enough to handle, then strip the meat from the bone. Chop the meat coarsely and add back to the soup. Season with salt and pepper to taste. Add the sherry and cook 2 minutes more. Ladle into bowls and garnish each serving with 1 tablespoon sour cream and a sprinkling of scallions or chives.

CUBAN BLACK BEAN SOUP - UNCLE BILL'S VERSION

Steps:

• Rinse red and brown lentils in cold water.
• In a medium size saucepan, add lentils and 2 cups of water and bring to boil.
• Reduce heat, cover and simmer for 10 minutes.
• In a medium size cooking pot, add cooked lentils including liquid, black beans including liquid, broth, chicken soup base, cubed potatoes, celery root and bring to boil.
• Reduce heat, cover and simmer for about 10 minutes.
• In the meantime, to a medium size frying pan, add butter, olive oil, chopped garlic and onions and saute' until onions are translucent, about 5 minutes.
• Add onion mixture to soup pot.
• Add soy sauce, black pepper, chili powder, ground cumin, crushed oregano, 4 cups water and bring to boil.
• Add more water if soup is too thick.
• Reduce heat, cover and simmer for about 10 minutes.
• Remove about 1/3 of the soup into a bowl.
• Using an electric blender, blend and return to soup pot.
• Add Sambal Oelek and instant mashed potatoes; stir well to blend.
• Bring soup just to boil.
• Adjust seasonings to taste.
• Serve soup hot.
• NOTE: You can use dried black beans instead of canned.
• You will require 2 cups of dried beans, soak overnight in water.
• Next day, drain and rinse.
• Canned lentils may also be used instead of dried, Will require 1 (19 fluid ounce) can, include liquid.

CUBAN BLACK BEAN SOUP

Steps:

• In a large stockpot, cover the beans with water, covering them by 2 inches. Add bay leaf, cumin, oregano, and Italian pepper. Simmer until the beans are tender, about 45 minutes.
• After 45 minutes, remove the pepper.
• In a saute pan, saute onions, red, and green peppers until translucent. Puree in a blender, this is the sofrito.
• In the same pan, saute the garlic. Add to the beans, along with the sofrito, 1/4-cup olive oil, sugar, and vinegar. Season with salt and continue to cook until very thick, about 45 minutes. Garnish with finely chopped red onion.

CUBAN BLACK BEAN SOUP

Steps:

• Place bay leaves and beans in a Dutch oven.
• Add 12 cups water to pan; bring to a boil.
• Reduce heat, and simmer 2 1/2 hours or until tender, stirring occasionally.
• Heat oil in a large skillet over medium heat.
• Add bell pepper, chopped onion, and shallots to pan; cook 10 minutes or until onion is tender, stirring frequently.
• Stir in cumin, dried oregano, and fresh oregano; cook 2 minutes, stirring frequently.
• Remove from heat; let stand 10 minutes.
• Place vegetable mixture in a blender; add remaining 1/2 cup water; puree until smooth.
• Add vegetable mixture, sugar, and salt to beans; simmer 10 minutes, stirring occasionally.
• Discard bay leaves.
• Combine avocado and juice; toss gently.
• Ladle 3/4 cup bean mixture into each of 10 bowls; top each serving with about 3 tablespoons avocado mixture, about 3 tablespoons red onion, 2 tablespoons ham, about 1 1/2 tablespoons cilantro, about 1 1/2 tablespoons sour cream, 1 teaspoon pumpkinseed kernels, and about 1/2 teaspoon jalapeño pepper.
• Serve with lime wedges, if desired.

CUBAN BLACK BEAN SOUP IN THE SLOW COOKER

Steps:

• Rinse beans and remove any particles or bad beans; place in a saucepan and cover with 2 inches water. Add celery and bay leaves. Bring to a boil and cook over high heat, adding more water as necessary, for 10 minutes. Drain beans and remove and discard celery.
• Meanwhile, heat oil in a large skillet over medium high heat. Add onion, bell pepper, and carrot; saute until onions are fairly translucent, about 5 minutes. Add garlic, cumin, and chile flakes; continue to cook until heated through and fragrant, 1 to 2 minutes. Remove from the heat.
• Place tomatoes and water in a slow cooker. Add onion mixture, beans, and bay leaves.
• Cook until beans are tender enough that you can easily smash one between your tongue and the top of your mouth, on Low for 6 hours or High for 4 hours. Add vinegar. Taste to adjust seasonings and add hot pepper sauce.

CUBAN BLACK BEAN SOUP

Steps:

• Over medium-low heat, add oil to stock pot.
• Add garlic, bell pepper and onion, and cook until onion is clear, not browned.
• Add chicken stock and dry seasonings, stirring well.
• Add black beans and cover. Reduce heat to low and cook 20-30 minutes.
• Add red wine vinegar during last 5 minutes of cooking.
• Remove bay leaves before serving.
• Serve over prepared brown rice or prepared Kasha and bulgur wheat to add additional fiber.