Sopa de Frijol (Black Bean Soup)
Sopa de Frijol Negro
A smooth, earthy, and deeply satisfying soup made from puréed black beans, flavored with epazote and cumin. It is a masterclass in extracting massive flavor from humble, inexpensive ingredients while providing immense dietary fiber.
Time
30m
Servings
4
Difficulty
easy
Budget
$
The Story
Beans (frijoles) have been cultivated in Mexico for over 7,000 years and remain a daily dietary cornerstone. The black bean (frijol negro) is particularly popular in the southern and eastern regions of Mexico, such as Oaxaca and Veracruz. Traditionally, a pot of beans is simmered all day with onions, garlic, and epazote (a pungent native herb that aids in digesting the beans). Leftover beans are often blended with broth to create this rich soup, serving as a restorative starter to the main midday meal (la comida).
✓Healthy Swaps & Tips
- • Skip the traditional sour cream (crema) garnish and use diced avocado instead for healthy monounsaturated fats.
- • Top with a spoonful of pico de gallo for extra fresh vegetables without added calories.
Ingredients
- 3 cupscooked black beanswith some of their cooking liquid, or 2 cans, rinsed
- 2 cupsvegetable broth
- ½white onionchopped
- 3 clovesgarlicminced
- 1 tspground cumin
- 1 tbspolive oil
- 1 tspdried oreganoMexican oregano if possible
- for garnishavocado, cilantro, jalapeño
Instructions
Heat the olive oil in a pot over medium heat. Sauté the chopped onion until soft and translucent (about 5 mins). Add the garlic and cumin, cooking for 1 more minute until fragrant.
Add the black beans, vegetable broth, and oregano to the pot. Bring to a simmer.
Reduce the heat and simmer uncovered for 10-15 minutes to allow the flavors to combine.
Using an immersion blender, or transferring in batches to a standard blender, purée the soup until smooth. If it's too thick, add a little more broth or water.
Return to heat, season with salt and pepper to taste, and serve hot.
Garnish with diced avocado, fresh cilantro, and a squeeze of lime.
Common Questions
Why is fiber so important for weight loss?
Fiber, like the huge amount found in black beans, digests very slowly. It physically fills your stomach and stabilizes your blood sugar, keeping you full for hours on relatively few calories.
Nutrition per serving
Estimated values based on standard ingredients.
Nutrition info is provided as a general guide. Actual values may vary based on specific ingredient brands and portion sizes.
