Colombian Black Bean Soup with Plantain Croutons

A hearty and flavorful black bean soup inspired by Colombian cuisine, topped with crispy, sweet plantain croutons for a delightful contrast.

Prep Time

20 minutes

Total Time

60 minutes

Calories

375 kcal

Difficulty

Medium

Equipment

3 items

Cost

£0.91/serving

Season:

☀️ Summer

Meal Type:

Snack•Soup

Cuisine:

British

Dietary:

Gluten-Free

Mood:

Comfort Food•Healthy

Ingredients

Servings

1poundBlack Beans(Dried, rinsed and picked over, or 4 cans (15oz each) drained and rinsed)

£1.20

6cupsVegetable Broth

£0.90

1Yellow Onion(Chopped)

£0.35

1Red Bell Pepper(Chopped)

£0.70

4clovesGarlic(Minced)

£0.20

1teaspoonGround Cumin

£0.05

1teaspoonDried Oregano

£0.05

0.5teaspoonSmoked Paprika

£0.03

1Bay Leaf

£0.10

2tablespoonsOlive Oil

£0.15

To tasteSalt

To tasteBlack Pepper

2Ripe Plantains(Firm, but mostly black)

£1.00

2tablespoonsCoconut Oil(Melted)

£0.25

2tablespoonsLime Juice(Freshly squeezed (optional))

£0.20

0.3cupCilantro(Chopped, for garnish (optional))

£0.30

Total Cost

£5.48

£0.91 per serving

Instructions

1.
If using dried beans: Soak the black beans in water overnight, or for at least 8 hours. Drain and rinse.
2.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
3.
Add the garlic, cumin, oregano, and smoked paprika. Cook for another minute, until fragrant.
4.
Add the black beans, vegetable broth, and bay leaf to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the beans are tender. If using canned beans reduce simmer time to 20 minutes.
5.
While the soup simmers, prepare the plantain croutons: Preheat oven to 375°F (190°C). Peel the plantains and cut them into 1/2-inch cubes.
6.
In a bowl, toss the plantain cubes with the melted coconut oil and a pinch of salt.
7.
Spread the plantain cubes in a single layer on a baking sheet. Bake for 15-20 minutes, or until golden brown and crispy, flipping halfway through.
8.
Remove the bay leaf from the soup. If desired, use an immersion blender to partially blend the soup for a creamier texture. Be careful not to over-blend, leave some chunks for texture.
9.
Season the soup with salt and pepper to taste. Stir in lime juice (if using).
10.
Serve the black bean soup hot, topped with the sweet plantain croutons and chopped cilantro (if using).

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My Notes

Nutrition Information

Nutrition per serving (400g)

375 kcal / 1569 kJ

Carbs

53g

20% of RDA

Fat

14g

20% of RDA

Protein

17g

34% of RDA

Detailed Breakdown

Fibre

15 g

50% of RDA

Sugar

12 g

13% of RDA

Sodium

750 mg

33% of RDA

Saturated Fat

6 g

30% of RDA

Chef's Tips

For a spicier soup, add a pinch of cayenne pepper or a chopped jalapeño to the pot along with the other spices.

You can garnish the soup with a dollop of sour cream or Greek yogurt (if not vegan), diced avocado, or a sprinkle of cotija cheese.

Leftover soup can be stored in the refrigerator for up to 3 days.

For a thicker soup, remove about 1 cup of the soup before blending, blend it separately, and then return it to the pot.

Adding a smoked ham hock or some chorizo during the simmering process can give the soup a richer, meatier flavor (for non-vegetarian version). Remove the ham hock before blending.

Cooking Equipment

Large pot or Dutch oven

Baking sheet

Oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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