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High-Protein Black Bean Soup
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High-Protein Black Bean Soup

35 Min.Für 4Nutri-Score A€
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was Sie brauchen

Zutaten

4 Personen
  • canned black beans (rinsed and drained (2 cans))Vorräte800 g
  • yellow onion (diced)Obst & Gemüse1 Stück
  • red bell pepper (diced)Obst & Gemüse1 Stück
  • kale (chopped)Obst & Gemüse70 g
  • celery (diced ribs)Obst & Gemüse2 Stücke
  • sweet potato (cubed)Obst & Gemüse150 g
  • vegetable brothVorräte720 ml
  • garlic (minced cloves)Obst & Gemüse3 Stücke
  • oilVorräte15 ml
  • salt (to taste)Gewürze5 g
  • black pepper (to taste)Gewürze2 g
  • cumin (ground)Gewürze4 g
  • garlic powderGewürze3 g
  • smoked paprikaGewürze3 g
  • oregano (dried)Gewürze2 g
  • cayenne pepperGewürze1 g

pro Portion

Nährwerte

213kcal

Kohlenhydrate
33 g
Eiweiß
11 g
Fett
5 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Kochtopf
  • Standmixer

Schritt für Schritt

Zubereitung

  1. Prep the vegetables

    • Dice the onion, celery and red bell pepper.
    • Chop the kale and cube the sweet potato.
    • Mince the garlic.
    Schritt 1
  2. Sauté the aromatics

    • Set a large pot over medium heat and add the oil.
    • Add the onion, celery and bell pepper and cook until slightly soft.
    • Add the garlic, salt and black pepper and toss quickly.
    Schritt 2
  3. Add beans and seasonings

    • Add the rinsed black beans.
    • Season with salt, black pepper, cumin, garlic powder, smoked paprika, oregano and cayenne.
    • Toss to coat the beans in the spices.
    Schritt 3
  4. Simmer the soup

    • Add the kale, sweet potato and vegetable broth.
    • Adjust the seasoning if needed and bring to a boil.
    • Lower the heat and simmer until the vegetables are tender.
    Schritt 4
  5. Blend for creaminess

    • Ladle about a cup and a half of the soup into a blender.
    • Blend on high until completely smooth.
    • Pour it back into the pot and stir to thicken the soup.
    Schritt 5
  6. Adjust and serve

    • Taste and adjust the salt and pepper.
    • Ladle into bowls and enjoy.
    Schritt 6