與莉迪亞一起烹飪：持續健康烹飪和烘焙課程

On Feb 6, we will be making Black Bean soup. 

Cooking Equipment

Large Dutch Oven or Soup Pot (for cooking the soup)

Wooden Spoon or Heatproof Spatula (for stirring vegetables and soup ingredients)

Prep Equipment

Cutting Board (for chopping vegetables and herbs)

Chef’s Knife (for chopping onions, celery, carrot, and cilantro)

Garlic Press (optional, for pressing garlic)

Measuring Spoons (for measuring olive oil, cumin, red pepper flakes, and vinegar/lime juice)

Measuring Cups (for measuring broth and beans if not using cans)

Can Opener (if using canned beans)

Blending Equipment

Stand Blender (for pureeing part of the soup; ensure it has a secure lid)

OR

Immersion Blender (for blending directly in the pot)

Serving Equipment

Soup Ladle (for portioning the soup into bowls)

Serving Bowls (for plating the soup)

Optional (if using garnishes)

Small Knife (for slicing radishes or dicing avocado)

Serving Dishes (for tortilla chips or garnishes)

Ingredients

 

2 tablespoons extra-virgin olive oil

2 medium yellow onions, chopped

3 celery ribs, finely chopped

1 large carrot, peeled and sliced into thin rounds

6 garlic cloves, pressed or minced

4 ½ teaspoons ground cumin

½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)

4 cans (15 ounces each) black beans, rinsed and drained

4 cups (32 ounces) low-sodium vegetable broth

¼ cup chopped fresh cilantro (optional)

1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice

Sea salt and freshly ground black pepper, to taste

Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips…

Instructions

Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.

Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.

Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.

Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.