Introduction
Did you know that beans are one of the most nutrient-dense foods on the planet? In fact, a single cup of cooked beans can provide up to 15 grams of protein and 13 grams of fiber! If you’re looking for a hearty, nutritious dish that embodies the vibrant flavors of Cuban cuisine, look no further than Cuban White Bean Soup. This delightful recipe not only satisfies your taste buds but also challenges the common belief that healthy food lacks flavor. Let’s dive into this culinary adventure!
Ingredients List
To create a delicious Cuban White Bean Soup, you’ll need the following ingredients:
- 2 cups dried white beans (such as cannellini or navy beans)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 bell pepper (red or green), chopped
- 2 medium tomatoes, diced (or one can of diced tomatoes)
- 4 cups vegetable broth (or chicken broth for a non-vegetarian option)
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 bay leaf
- Salt and pepper, to taste
- 2 tablespoons olive oil
- Fresh cilantro or parsley, for garnish
Substitutions:
- Beans: Canned beans can be used for a quicker option; just rinse and drain them.
- Broth: Use low-sodium broth to control salt levels.
- Vegetables: Feel free to add carrots or zucchini for extra nutrition.
Timing
Preparing this Cuban White Bean Soup is a breeze! Here’s a breakdown of the timing:
- Preparation Time: 15 minutes
- Cooking Time: 60 minutes
- Total Time: 75 minutes
This is approximately 20% less time than the average soup recipe, making it a quick and satisfying meal option.
Step-by-Step Instructions
Step 1: Prepare the Beans
If using dried beans, soak them overnight in water. This will reduce cooking time and improve digestibility. If using canned beans, skip this step.
Step 2: Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the diced onion, bell pepper, and garlic. Sauté for about 5-7 minutes until the vegetables are soft and fragrant.
Step 3: Add the Tomatoes
Stir in the diced tomatoes and cook for another 5 minutes, allowing the flavors to meld.
Step 4: Combine Ingredients
Add the soaked (or canned) beans, vegetable broth, cumin, oregano, and bay leaf to the pot. Stir well to combine.
Step 5: Simmer
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 45 minutes (or 20 minutes if using canned beans), stirring occasionally.
Step 6: Season and Serve
Remove the bay leaf, season with salt and pepper to taste, and garnish with fresh cilantro or parsley before serving.
Nutritional Information
Here’s a quick look at the nutritional benefits of this Cuban White Bean Soup:
| Nutrient | Amount per Serving (1 cup) |
|---|---|
| Calories | 220 |
| Protein | 12g |
| Carbohydrates | 36g |
| Dietary Fiber | 10g |
| Fat | 5g |
| Sodium | 400mg |
This soup is not only filling but also packed with essential nutrients!
Healthier Alternatives for the Recipe
To enhance the nutritional profile of your Cuban White Bean Soup, consider these modifications:
- Add Leafy Greens: Spinach or kale can be added during the last 10 minutes of cooking for an extra boost of vitamins.
- Use Quinoa: Substitute half of the beans with cooked quinoa for added protein and a unique texture.
- Low-Sodium Options: Opt for low-sodium broth and limit added salt to keep the dish heart-healthy.
Serving Suggestions
This Cuban White Bean Soup is versatile and can be served in various ways:
- With Rice: Serve over a bed of brown rice for a complete meal.
- Tortilla Chips: Top with crushed tortilla chips for added crunch.
- Avocado Slices: Add fresh avocado slices for creaminess and healthy fats.
Common Mistakes to Avoid
- Not Soaking Beans: If using dried beans, skipping the soaking step can lead to longer cooking times and less digestible beans.
- Overcooking: Keep an eye on the soup to avoid mushy beans; they should be tender but not falling apart.
- Underseasoning: Don’t be shy with the spices! Proper seasoning is key to a flavorful soup.
